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:
alex9999 on July 16, 2009
Users:
Comments:
Workout Category:
Circuit Training
Experience Level:
Beginner
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
Burpees-10120
-15120
-20120
-20120
-20120
-20120
Dumbbell Floor Press10 lbs.15120
10 lbs.15120
20 lbs.12120
20 lbs.12120
Pushups: Wide-Grip-15120
-20120
-25120
-30120
Hindu Pushup-10120
-15120
-15120
-20120
Back
Cobra on Swiss Ball-15120
-15120
-15120
-15120
Inverted Row-15120
-15120
-15120
-15120
Reverse Fly10 lbs.15120
10 lbs.20120
10 lbs.15120
10 lbs.20120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
65% Max Cycling (RPE 4)0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls8 lbs.12120
10 lbs.10120
15 lbs.6120
20 lbs.5120
EZ Curl Bar Curls25 lbs.12120
30 lbs.8120
30 lbs.6120
35 lbs.5120
Standing Barbell Curls30 lbs.10120
30 lbs.10120
30 lbs.10120
30 lbs.10120
Triceps
Pushups: Close Grip-10120
-15120
-20120
-20120
-25120
Triceps Bench Dips-15120
-20120
-15120
-20120
Decline Triceps Extension25 lbs.15120
25 lbs.15120
25 lbs.15120
25 lbs.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.)
65% Max Cycling (RPE 4)0.000 miles45-

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