BIGGER AND LEANER

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:
hopkinsb on October 23, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press115 lbs.15120
140 lbs.10120
170 lbs.8120
195 lbs.6120
230 lbs.4120
Incline Barbell Press130 lbs.8120
160 lbs.4120
175 lbs.2120
185 lbs.1120
Incline Dumbbell Press45 lbs.10120
50 lbs.8120
55 lbs.6120
Flat Bench Dumbbell Flyes50 lbs.8120
55 lbs.6120
60 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats85 lbs.20120
125 lbs.15120
145 lbs.10120
145 lbs.10120
205 lbs.6120
Lower Back
Deadlifts110 lbs.15120
150 lbs.12120
180 lbs.10120
180 lbs.10120
Thighs
Lying Leg Curls70 lbs.10120
75 lbs.8120
80 lbs.6120
90 lbs.6120
Dumbbell Lunges25 lbs.20120
25 lbs.20120
25 lbs.20120
25 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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