This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
dominicdixon77 on October 29, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups: Close-Grip-10120
-10120
-10120
-10120
-10120
Spiderman Pushup-10120
-10120
-10120
-10120
Hindu Pushup-10120
-10120
-10120
Pushups: Plyometric-10120
-10120
-10120
Abs
Crunch Twists--30
--30
Hollow Rock Hyperextensions--30
--30
Chest
Pushups: Handstand--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Butt Kicks0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats55 lbs.20120
65 lbs.15120
85 lbs.10120
85 lbs.10120
115 lbs.6120
Lower Back
Deadlifts60 lbs.15120
80 lbs.12120
100 lbs.10120
100 lbs.10120
Thighs
Lying Leg Curls35 lbs.10120
40 lbs.8120
45 lbs.6120
50 lbs.6120
Dumbbell Lunges15 lbs.20120
15 lbs.20120
15 lbs.20120
15 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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