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:
jb30 on March 02, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press80 lbs.860
80 lbs.860
80 lbs.860
Pec Deck Flyes30 lbs.1460
30 lbs.1460
Back
Close-Grip Pulldowns70 lbs.860
70 lbs.860
70 lbs.860
Wide-Grip Front Pulldowns60 lbs.1060
60 lbs.1060
Lower Back
Machine Low Back Extensions70 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 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press60 lbs.860
60 lbs.860
60 lbs.860
Trapezius
Dumbbell Upright Rows15 lbs.860
15 lbs.860
Triceps
Machine Triceps Extensions40 lbs.860
40 lbs.860
40 lbs.860
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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