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:
kasicad on December 26, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Back, Biceps, Calves, Chest, Lower Back, Shoulders, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches--30
--30
Cable Crunches--30
--30
--30
Crunches--30
--30
--30
Machine Crunches--30
--30
--30
Back
Close-Grip Pulldowns--60
--60
Machine Pullovers--60
--60
Seated Cable Extensions: Alternating--60
--60
Seated Cable Rows: Overhead--60
--60
Biceps
Cable Curls--60
--60
Machine Preacher Curls--60
--60
Standing Cable Bicep Curls: Alternating--60
--60
Standing Dumbbell Curls--60
--60
Calves
Calf Presses--60
--60
Chest
Machine Chest Press--60
--60
Machine Incline Chest Press--60
--60
Lower Back
Machine Low Back Extensions--60
--60
Shoulders
Lateral Cable Raises--60
--60
Machine Lateral Raises--60
--60
Machine Shoulder Press--60
--60
Triceps
Machine Triceps Extensions--60
--60
Rope Extensions--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Treadmill Running0.000 miles0-

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