This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
vnelaw on March 18, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Abs, Thighs, Calves, Chest, Biceps, Shoulders, Trapezius, Triceps, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Thighs
Barbell Squats105 lbs.12120
105 lbs.12120
105 lbs.12120
Angled Leg Press190 lbs.1290
190 lbs.1290
190 lbs.1290
Leg Extensions60 lbs.1290
60 lbs.1290
60 lbs.1290
Lying Leg Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Calves
Standing Calf Raises180 lbs.1060
180 lbs.1060
180 lbs.1060
180 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press110 lbs.1090
110 lbs.1090
110 lbs.1090
Incline Barbell Press80 lbs.1090
80 lbs.1090
80 lbs.1090
Decline Barbell Press105 lbs.890
105 lbs.890
105 lbs.890
Flat Bench Dumbbell Flyes30 lbs.1090
30 lbs.1090
30 lbs.1090
Biceps
Standing Barbell Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Suicide Curls30 lbs.2190
30 lbs.2190
30 lbs.2190
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Outdoor Running0.000 miles30-

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