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:
brownal on January 12, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Thighs, Abs, Calves, Shoulders, Biceps, Triceps, Trapezius, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press--60
Flat Bench Dumbbell Flyes20 lbs.1460
20 lbs.1460
20 lbs.1460
Incline Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Incline Dumbbell Flyes15 lbs.1660
15 lbs.1660
Thighs
Dumbbell Lunges--60
Dumbbell Squats--60
Abs
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Calves
Standing Barbell Calf Raises--60
Shoulders
Seated Dumbbell Press--60
Front Dumbbell Raises--60
Lateral Dumbbell Raises--60
Biceps
Seated Hammer Curls--60
Standing Dumbbell Curls--60
Triceps
One-Dumbbell Triceps Extensions--60
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running4.000 miles36-

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