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:
bigboydeno on July 06, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms
Description
A good start to get seriouse

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press210 lbs.860
210 lbs.860
210 lbs.860
210 lbs.860
Flat Bench Dumbbell Flyes50 lbs.1260
50 lbs.1260
50 lbs.1260
Incline Dumbbell Flyes45 lbs.1060
45 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows60 lbs.860
60 lbs.860
60 lbs.860
60 lbs.860
Cross-Bench Dumbbell Pullovers45 lbs.1260
45 lbs.1260
45 lbs.1260
Lower Back
Back Extension: Ground-1060
-1060
Abs
Flutter Kicks-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 miles0-

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