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:
awlstarr on January 30, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Shoulders, Chest, Triceps, Abs, Biceps, Back, Lower Back, Trapezius, Calves, Thighs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Behind-The-Neck Press70 lbs.860
75 lbs.860
Seated Barbell Front Press75 lbs.860
85 lbs.860
Chest
Incline Barbell Press75 lbs.860
85 lbs.860
95 lbs.860
Decline Barbell Press110 lbs.860
120 lbs.860
130 lbs.860
Barbell Bench Press150 lbs.860
155 lbs.860
160 lbs.860
Triceps
Triceps Cable Pushdowns30 lbs.860
40 lbs.860
Close-Grip Bench Press50 lbs.860
60 lbs.860
Abs
Flutter Kicks-3020
-3020
-3020
Sit-Ups-3020
-3020
-3015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Barbell Preacher Curls35 lbs.860
40 lbs.860
45 lbs.860
Single-Arm Preacher Hammer Curl20 lbs.860
20 lbs.860
20 lbs.860
Cable Curls25 lbs.860
30 lbs.860
35 lbs.860
Back
Seated Cable Rows55 lbs.860
60 lbs.860
65 lbs.860
One-Arm Dumbbell Bent-Over Rows40 lbs.860
45 lbs.860
50 lbs.860
Lower Back
Machine Low Back Extensions140 lbs.1060
150 lbs.1060
Trapezius
Dumbbell Shrugs50 lbs.860
60 lbs.860
Calves
Calf Presses--60
Thighs
Smith Machine Squats--60
Angled Leg Press--60
Leg Extensions--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-

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