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:
grogg on June 18, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
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 Chest Press140 lbs.860
140 lbs.860
140 lbs.860
Back
Close-Grip Pulldowns100 lbs.860
100 lbs.860
100 lbs.860
Lower Back
Machine Low Back Extensions100 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press90 lbs.860
90 lbs.860
90 lbs.860
Trapezius
Dumbbell Upright Rows20 lbs.860
20 lbs.860
Triceps
Machine Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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