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:
amcaswell on September 09, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Abs, Thighs, Shoulders, Trapezius, Triceps, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1160
40 lbs.1160
40 lbs.1160
Pec Deck Flyes60 lbs.1060
60 lbs.1060
60 lbs.1060
Decline Barbell Press95 lbs.1060
95 lbs.1060
95 lbs.1060
Back
Seated Cable Rows120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
Wide-Grip Front Pulldowns110 lbs.1060
110 lbs.1060
110 lbs.1060
One-Arm Dumbbell Bent-Over Rows55 lbs.1060
55 lbs.1060
55 lbs.1060
Abs
Bridge (Plank)-4525
-4525
-4525
Hanging Knee Tucks-2025
Incline Sit-Ups-1020
-1020
Thighs
Prisoner Squats-1560
-1560
Day 3
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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