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:
loara32 on December 11, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press85 lbs.15120
100 lbs.10120
120 lbs.8120
140 lbs.6120
160 lbs.4120
Incline Barbell Press95 lbs.8120
115 lbs.4120
125 lbs.2120
130 lbs.1120
Incline Dumbbell Press35 lbs.10120
35 lbs.8120
40 lbs.6120
Flat Bench Dumbbell Flyes35 lbs.8120
40 lbs.6120
45 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats65 lbs.20120
85 lbs.15120
105 lbs.10120
105 lbs.10120
145 lbs.6120
Lower Back
Deadlifts80 lbs.15120
100 lbs.12120
130 lbs.10120
130 lbs.10120
Thighs
Lying Leg Curls45 lbs.10120
50 lbs.8120
60 lbs.6120
70 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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