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:
chrisbcbc on September 23, 2009
Comments:
Workout Category:
Strength & Cardio Combined
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
Incline Dumbbell Press40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1260
30 lbs.1260
Incline Dumbbell Flyes25 lbs.1260
25 lbs.1260
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1460
12 lbs.1460
Abs
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Partial Dumbbell Squats35 lbs.1490
35 lbs.1490
35 lbs.1490
Dumbbell Squats35 lbs.1490
35 lbs.1490
Calves
Seated Barbell Calf Raises65 lbs.1060
65 lbs.1060
Lower Back
Back Extension: Ground-1060
-1060
Abs
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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