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:
xnole12 on July 29, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press50 lbs.1060
50 lbs.1060
50 lbs.1060
Dumbbell Bench Press: Speed50 lbs.1060
50 lbs.1060
Dumbbell Chest Press: Alternating50 lbs.1060
50 lbs.1060
50 lbs.1060
Incline Barbell Press85 lbs.1060
85 lbs.1060
85 lbs.1060
Hindu Pushup-1060
-1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Partial Dumbbell Squats35 lbs.1090
35 lbs.1090
35 lbs.1090
Dumbbell Squats25 lbs.1590
25 lbs.1590
Calves
Seated Barbell Calf Raises55 lbs.1060
55 lbs.1060
55 lbs.1060
Lower Back
Back Extension: Ground-1060
-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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