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:
Patrickb on February 14, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press60 lbs.860
60 lbs.860
60 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1260
40 lbs.1260
Incline Dumbbell Flyes35 lbs.1160
35 lbs.1160
Back
One-Arm Dumbbell Bent-Over Rows50 lbs.860
50 lbs.860
50 lbs.860
Wide-Grip Front Pulldowns115 lbs.1060
115 lbs.1060
Machine Pullovers60 lbs.1360
60 lbs.1360
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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