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:
fmcginnis6 on October 29, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1260
30 lbs.1260
30 lbs.1260
Triceps
One-Dumbbell Triceps Extensions35 lbs.860
35 lbs.860
Rope Extensions40 lbs.1360
40 lbs.1360
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
Stiff-Legged Deadlifts35 lbs.1390
35 lbs.1390
Leg Extensions60 lbs.1390
60 lbs.1390
Calves
Donkey Calf Raises200 lbs.1060
200 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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