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:
gingerdave78 on January 04, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Back, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press80 kg.1060
80 kg.1060
80 kg.1060
80 kg.1060
Incline Barbell Press40 kg.1060
40 kg.1060
40 kg.1060
Cable Crossovers40 kg.1060
40 kg.1060
40 kg.1060
Triceps
Rope Extensions-1060
-1060
-1060
-1060
Triceps Cable Pushdowns-1060
-1060
-1060
-1060
Lying Triceps Extensions-2560
-2560
-2560
Triceps Parallel-Bar Dips-960
-960
Abs
Bridge (Plank)-125
Closed Leg Toe Touches-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press154 kg.1090
154 kg.1090
154 kg.1090
154 kg.1090
Butt Kick Jumps--90
--90
--90
--90
Leg Extensions41 kg.1490
41 kg.1490
Calves
Seated Calf Raises41 kg.1260
41 kg.1260
Abs
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km30-

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