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:
joeface on October 13, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1160
30 lbs.1160
30 lbs.1160
Incline Dumbbell Flyes25 lbs.1160
25 lbs.1160
Back
Seated Cable Rows90 lbs.860
90 lbs.860
90 lbs.860
90 lbs.860
Wide-Grip Front Pulldowns80 lbs.1160
80 lbs.1160
80 lbs.1160
Cross-Bench Dumbbell Pullovers25 lbs.1360
25 lbs.1360
Lower Back
Machine Low Back Extensions90 lbs.1060
90 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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