GETTING STARTED

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
slowburn on January 20, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Tags:
JUST DO IT!!
Description
get started!!

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press65 lbs.860
65 lbs.860
65 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1160
15 lbs.1160
15 lbs.1160
Triceps
Lying Triceps Extensions30 lbs.860
30 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.1860
5 lbs.1860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Partial Dumbbell Squats35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Dumbbell Lunges15 lbs.1590
15 lbs.1590
Dumbbell Squats25 lbs.1490
25 lbs.1490
Calves
Seated Barbell Calf Raises45 lbs.1060
45 lbs.1060
Lower Back
Back Extension: Ground-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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