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:
forestrice on June 19, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press30 lbs.860
30 lbs.860
30 lbs.860
Incline Barbell Press70 lbs.860
70 lbs.860
70 lbs.860
Triceps
Rope Extensions40 lbs.860
40 lbs.860
40 lbs.860
Triceps Cable Pushdowns40 lbs.860
40 lbs.860
40 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press170 lbs.1090
170 lbs.1090
170 lbs.1090
Lying Leg Curls35 lbs.1290
35 lbs.1290
35 lbs.1290
Dumbbell Lunges30 lbs.1060
30 lbs.1060
Calves
Seated Calf Raises45 lbs.2060
Lower Back
Back Extensions-1060
-1060
-1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Optional Cardio - 60% Max HR (RPE 3)0.000 miles30-

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