This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
xyruz on June 23, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press50 lbs.12120
55 lbs.10120
60 lbs.8120
65 lbs.6120
Barbell Bench Press60 lbs.12120
70 lbs.8120
75 lbs.6120
80 lbs.5120
Cable Crossovers20 lbs.10120
20 lbs.8120
30 lbs.6120
30 lbs.5120
Pec Deck Flyes30 lbs.10120
30 lbs.10120
30 lbs.10120
30 lbs.10120
Back
Wide-Grip Front Pulldowns45 lbs.12120
50 lbs.10120
55 lbs.8120
60 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows45 lbs.12120
50 lbs.10120
55 lbs.8120
60 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls10 lbs.12120
15 lbs.10120
15 lbs.6120
20 lbs.5120
EZ Curl Bar Curls25 lbs.12120
35 lbs.8120
35 lbs.6120
40 lbs.5120
Standing Barbell Curls35 lbs.10120
35 lbs.10120
35 lbs.10120
35 lbs.10120
Triceps
Triceps Cable Pushdowns20 lbs.12120
25 lbs.10120
30 lbs.8120
35 lbs.6120
Close-Grip Bench Press45 lbs.12120
50 lbs.8120
55 lbs.8120
60 lbs.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups5 lbs.260
5 lbs.260
5 lbs.260
Barbell Wrist Curls20 lbs.2060
20 lbs.2060
20 lbs.2060
Barbell Reverse Wrist Curls15 lbs.2060
15 lbs.2060
15 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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