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:
bemnet on January 13, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Beginner
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
Barbell Bench Press120 lbs.860
120 lbs.860
120 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1060
30 lbs.1060
30 lbs.1060
Triceps
Machine Triceps Extensions55 lbs.860
55 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1360
12 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 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
Standing Leg Curls15 lbs.1790
15 lbs.1790
Leg Extensions50 lbs.1690
50 lbs.1690
Calves
Calf Presses180 lbs.1060
180 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 miles30-

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