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:
soccerball on January 25, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Intermediate
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
Incline Dumbbell Press40 lbs.860
40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1360
30 lbs.1360
30 lbs.1360
Pec Deck Flyes50 lbs.1160
50 lbs.1160
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
20 lbs.860
Rope Extensions45 lbs.1060
45 lbs.1060
45 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats130 lbs.1090
130 lbs.1090
130 lbs.1090
130 lbs.1090
Hack Squats170 lbs.1090
170 lbs.1090
170 lbs.1090
Standing Leg Curls20 lbs.1390
20 lbs.1390
Leg Extensions60 lbs.1490
60 lbs.1490
Calves
Donkey Calf Raises200 lbs.1060
200 lbs.1060
200 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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