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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:
Daniel555 on March 09, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Lower Back, Chest, Shoulders, Triceps, Biceps, Thighs
Description
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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
V Sit-Ups-150
Reverse Crunches-150
Side Jackknifes-100
Lower Back
Back Extension: Plank Hold with Lift-max0
Back Extensions-max60
Chest
Dumbbell Bench Press35 lbs.120
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.120
Shoulders
Seated Dumbbell Press25 lbs.120
Triceps
One-Arm Dumbbell Kickbacks15 lbs.120
Biceps
Standing Alternate Dumbbell Curls25 lbs.12120
Chest
Dumbbell Bench Press35 lbs.100
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.100
Shoulders
Seated Dumbbell Press25 lbs.100
Triceps
One-Arm Dumbbell Kickbacks12 lbs.100
Biceps
Standing Alternate Dumbbell Curls20 lbs.10120
Chest
Dumbbell Bench Press35 lbs.100
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.100
Shoulders
Seated Dumbbell Press25 lbs.100
Triceps
One-Arm Dumbbell Kickbacks12 lbs.100
Biceps
Standing Alternate Dumbbell Curls20 lbs.10120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Easy Run3.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Race Pace Run4.000 miles0-

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