FIRST MONTH

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:
jeremyl on December 07, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press100 lbs.860
100 lbs.860
100 lbs.860
Pec Deck Flyes40 lbs.1560
40 lbs.1560
40 lbs.1560
Triceps
Machine Triceps Extensions55 lbs.860
55 lbs.860
Triceps Cable Pushdowns45 lbs.1060
45 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press240 lbs.1090
240 lbs.1090
240 lbs.1090
240 lbs.1090
Lying Leg Curls50 lbs.1390
50 lbs.1390
Leg Extensions60 lbs.1490
60 lbs.1490
Calves
Donkey Calf Raises210 lbs.1060
210 lbs.1060
Lower Back
Machine Low Back Extensions100 lbs.1060
100 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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