XYRUZ

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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Created By:

xyruz on June 23, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	50 lbs.	12	120
	55 lbs.	10	120
	60 lbs.	8	120
	65 lbs.	6	120
Barbell Bench Press	60 lbs.	12	120
	70 lbs.	8	120
	75 lbs.	6	120
	80 lbs.	5	120
Cable Crossovers	20 lbs.	10	120
	20 lbs.	8	120
	30 lbs.	6	120
	30 lbs.	5	120
Pec Deck Flyes	30 lbs.	10	120
	30 lbs.	10	120
	30 lbs.	10	120
	30 lbs.	10	120
Back
Wide-Grip Front Pulldowns	45 lbs.	12	120
	50 lbs.	10	120
	55 lbs.	8	120
	60 lbs.	6	120
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	15	120
Seated Cable Rows	45 lbs.	12	120
	50 lbs.	10	120
	55 lbs.	8	120
	60 lbs.	5	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	12	120
	15 lbs.	10	120
	15 lbs.	6	120
	20 lbs.	5	120
EZ Curl Bar Curls	25 lbs.	12	120
	35 lbs.	8	120
	35 lbs.	6	120
	40 lbs.	5	120
Standing Barbell Curls	35 lbs.	10	120
	35 lbs.	10	120
	35 lbs.	10	120
	35 lbs.	10	120
Triceps
Triceps Cable Pushdowns	20 lbs.	12	120
	25 lbs.	10	120
	30 lbs.	8	120
	35 lbs.	6	120
Close-Grip Bench Press	45 lbs.	12	120
	50 lbs.	8	120
	55 lbs.	8	120
	60 lbs.	6	120
Triceps Parallel-Bar Dips	-	15	120
	-	15	120
	-	15	120
	-	15	120
Forearms
Weight Roll-Ups	5 lbs.	2	60
	5 lbs.	2	60
	5 lbs.	2	60
Barbell Wrist Curls	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Barbell Reverse Wrist Curls	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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