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:
jason35 on September 27, 2009
Comments:
Workout Category:
Circuit Training
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders, Calves, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press190 lbs.1260
200 lbs.1060
220 lbs.860
Pec Deck Flyes70 lbs.1560
80 lbs.1260
90 lbs.1060
Thighs
Smith Machine Squats145 lbs.1290
155 lbs.1090
165 lbs.890
Lying Leg Curls75 lbs.1260
80 lbs.1060
Leg Extensions100 lbs.1260
110 lbs.1060
Back
Wide-Grip Front Pulldowns135 lbs.1260
145 lbs.1060
155 lbs.860
One-Arm Dumbbell Bent-Over Rows45 lbs.1560
50 lbs.1260
Biceps
Standing Barbell Curls80 lbs.1260
85 lbs.1060
90 lbs.860
Triceps
Triceps Cable Pushdowns70 lbs.1260
75 lbs.1060
80 lbs.860
Abs
Incline Sit-Ups--30
--30
--30
Hanging Leg Raises--30
--30
--30
Bridge (Plank)-130
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles20-
Incline Walk0.000 miles40-

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