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:
nicholasrobles on October 31, 2009
Comments:
Workout Category:
Cardio Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Triceps, Abs, Back, Thighs, Calves, Chest, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press75 lbs.1290
75 lbs.1290
75 lbs.1290
Seated Dumbbell Press35 lbs.1290
35 lbs.1290
35 lbs.1290
Trapezius
Barbell Upright Rows60 lbs.1090
60 lbs.1090
60 lbs.1090
Triceps
Triceps Cable Pushdowns55 lbs.1290
55 lbs.1290
55 lbs.1290
Lying Triceps Extensions55 lbs.1290
55 lbs.1290
55 lbs.1290
Triceps Parallel-Bar Dips-max60
-max60
-max60
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Stairclimbing Machine0.000 miles30-
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Back
Cleans75 lbs.8120
75 lbs.8120
75 lbs.8120
Wide Grip Front Chin-Ups-max60
-max60
-max60
Seated Cable Rows105 lbs.1090
105 lbs.1090
105 lbs.1090
Wide-Grip Behind-The-Neck Pulldowns105 lbs.1090
105 lbs.1090
105 lbs.1090
One-Arm Dumbbell Bent-Over Rows40 lbs.1090
40 lbs.1090
40 lbs.1090
Bent-Over Barbell Rows65 lbs.1090
65 lbs.1090
65 lbs.1090
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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