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:
cbarkdoll on July 06, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves
Description
my first routine on this page

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press140 lbs.12120
150 lbs.10120
160 lbs.8120
170 lbs.6120
Barbell Bench Press155 lbs.12120
185 lbs.8120
205 lbs.6120
215 lbs.5120
Cable Crossovers40 lbs.10120
50 lbs.8120
60 lbs.6120
70 lbs.5120
Pec Deck Flyes80 lbs.10120
80 lbs.10120
80 lbs.10120
80 lbs.10120
Back
Wide-Grip Front Pulldowns120 lbs.12120
130 lbs.10120
145 lbs.8120
155 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows115 lbs.12120
130 lbs.10120
140 lbs.8120
155 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls25 lbs.12120
30 lbs.10120
40 lbs.6120
50 lbs.5120
EZ Curl Bar Curls65 lbs.12120
85 lbs.8120
95 lbs.6120
105 lbs.5120
Standing Barbell Curls85 lbs.10120
85 lbs.10120
85 lbs.10120
85 lbs.10120
Triceps
Triceps Cable Pushdowns55 lbs.12120
65 lbs.10120
75 lbs.8120
85 lbs.6120
Close-Grip Bench Press120 lbs.12120
130 lbs.8120
145 lbs.8120
155 lbs.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups15 lbs.260
15 lbs.260
15 lbs.260
Barbell Wrist Curls50 lbs.2060
50 lbs.2060
50 lbs.2060
Barbell Reverse Wrist Curls25 lbs.2060
25 lbs.2060
25 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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