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:
robdon25 on January 23, 2010
Users:
Comments:
Workout Category:
Cardio Training Only
Workout Type:
High Intensity Cardio
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press180 lbs.860
180 lbs.860
180 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1060
45 lbs.1060
45 lbs.1060
Back
Seated Cable Rows135 lbs.860
135 lbs.860
135 lbs.860
Wide-Grip Front Pulldowns120 lbs.1060
120 lbs.1060
120 lbs.1060
Forearms
Barbell Wrist Curls70 lbs.1060
Biceps
Barbell Preacher Curls75 lbs.860
75 lbs.860
Incline Dumbbell Curls25 lbs.1060
25 lbs.1060
Triceps
One-Dumbbell Triceps Extensions40 lbs.860
40 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1660
15 lbs.1660
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 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges65 lbs.1090
65 lbs.1090
65 lbs.1090
65 lbs.1090
Lying Leg Curls60 lbs.1390
60 lbs.1390
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Calf Presses250 lbs.1060
250 lbs.1060
Shoulders
Seated Barbell Front Press95 lbs.860
95 lbs.860
Lateral Cable Raises15 lbs.1460
15 lbs.1460
Trapezius
Barbell Upright Rows70 lbs.860
70 lbs.860
70 lbs.860

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