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:
 Rating: 3.0/5.0
Created By:
tubby on November 15, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Back, Forearms, Triceps, Abs, Chest, Lower Back, Shoulders, Trapezius, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls65 lbs.1060
65 lbs.860
70 lbs.660
75 lbs.460
Back
Chinup-1060
Biceps
Standing Alternate Dumbbell Curls30 lbs.1060
30 lbs.860
35 lbs.660
Seated Hammer Curls25 lbs.1260
25 lbs.1060
25 lbs.860
Concentration Curls15 lbs.1590
15 lbs.1590
Machine Preacher Curls55 lbs.1290
55 lbs.1290
Standing Barbell Reverse Curls40 lbs.1060
40 lbs.1060
50 lbs.1060
Forearms
Barbell Reverse Wrist Curls25 lbs.1260
25 lbs.1060
25 lbs.860
Triceps
One-Arm Dumbbell Extensions25 lbs.860
25 lbs.860
Triceps Cable Pushdowns60 lbs.1060
60 lbs.1060
Abs
Sit-Ups-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls65 lbs.1060
65 lbs.860
70 lbs.660
75 lbs.460
Back
Chinup-1060
Biceps
Standing Alternate Dumbbell Curls30 lbs.1060
30 lbs.860
35 lbs.660
Seated Hammer Curls25 lbs.1260
25 lbs.1060
25 lbs.860
Concentration Curls15 lbs.1590
15 lbs.1590
Machine Preacher Curls55 lbs.1290
55 lbs.1290
Standing Barbell Reverse Curls40 lbs.1060
40 lbs.1060
50 lbs.1060
Forearms
Barbell Reverse Wrist Curls25 lbs.1260
25 lbs.1060
25 lbs.860
Triceps
One-Arm Dumbbell Extensions25 lbs.860
25 lbs.860
Triceps Cable Pushdowns60 lbs.1060
60 lbs.1060
Abs
Sit-Ups-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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