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:
lawdogg on January 10, 2010
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
Barbell Bench Press135 lbs.860
135 lbs.860
135 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1360
30 lbs.1360
Pec Deck Flyes50 lbs.1160
50 lbs.1160
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1560
12 lbs.1560
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats140 lbs.1090
140 lbs.1090
140 lbs.1090
140 lbs.1090
Standing Leg Curls20 lbs.1690
20 lbs.1690
20 lbs.1690
Leg Extensions70 lbs.1390
70 lbs.1390
Calves
Donkey Calf Raises220 lbs.1060
220 lbs.1060
Lower Back
Machine Low Back Extensions100 lbs.1060
100 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

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