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:
charlestonfire2 on January 31, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Chest, Triceps, Back, Biceps, Shoulders, Lower Back, Trapezius, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Hanging Knee Tucks-3030
-2530
-2030
Chest
Cable Crossovers20 lbs.1260
30 lbs.1060
35 lbs.860
Triceps
Triceps Parallel-Bar Dips-1260
-1260
-1260
Back
Seated Cable Pulldowns70 lbs.1260
80 lbs.1060
90 lbs.860
Biceps
Machine Preacher Curls50 lbs.1260
60 lbs.1060
70 lbs.860
Shoulders
Machine Shoulder Press70 lbs.1260
80 lbs.1060
90 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press140 lbs.860
140 lbs.860
140 lbs.860
Pec Deck Flyes50 lbs.1060
50 lbs.1060
Back
Close-Grip Pulldowns100 lbs.860
100 lbs.860
100 lbs.860
Wide-Grip Front Pulldowns85 lbs.1160
85 lbs.1160
Lower Back
Machine Low Back Extensions100 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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