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:
ddolins on June 04, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Back, Shoulders, Triceps, Forearms, Biceps, Trapezius, Abs, Thighs, Calves
Workout Length:
36 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.1260
20 lbs.1260
20 lbs.1260
Shoulders
Seated Dumbbell Press20 lbs.1260
20 lbs.1260
20 lbs.1260
Triceps
Triceps Cable Pushdowns20 lbs.1260
20 lbs.1060
20 lbs.860
Forearms
Barbell Wrist Curls12 lbs.1060
12 lbs.1060
12 lbs.860
Biceps
Concentration Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Trapezius
Barbell Shrugs20 lbs.1560
Dumbbell Upright Rows20 lbs.1560
20 lbs.1560
Triceps
Pushups: Close Grip-1060
-1060
Abs
Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running3 miles45-
Easy Run2 miles25-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running3 miles45-

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