This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
harshaofline on January 15, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-1530
Bench Knee Tucks-1530
Chest
Dumbbell Flyes15 lbs.1545
Thighs
Dumbbell Lunges12 lbs.1260
Back
Seated Cable Rows35 lbs.1545
Biceps
Standing Alternate Dumbbell Curls10 lbs.1545
Triceps
Triceps Cable Pushdowns20 lbs.1545
Chest
Machine Chest Press50 lbs.1245
Thighs
Smith Machine Squats55 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1245
Biceps
Machine Preacher Curls25 lbs.1245
Triceps
One-Arm Dumbbell Kickbacks8 lbs.1245
Abs
Bridge (Plank)-145
Day 5
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-1530
Flutter Kicks-1530
Chest
Pushups-max30
Thighs
Angled Leg Press120 lbs.1260
Back
Close-Grip Pulldowns40 lbs.1245
Biceps
Concentration Curls8 lbs.1245
Triceps
One-Arm Dumbbell Extensions8 lbs.1245
Chest
Pec Deck Flyes30 lbs.1245
Thighs
Barbell Lunges30 lbs.1060
Back
Machine Seated Rows40 lbs.1045
Shoulders
Seated Dumbbell Press12 lbs.1045
Biceps
Cable Curls30 lbs.1045

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