GOTTAGETBIG

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:
Gottagetbig on June 10, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
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
Barbell Bench Press115 lbs.860
115 lbs.860
115 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1460
25 lbs.1460
25 lbs.1460
Triceps
Machine Triceps Extensions55 lbs.860
55 lbs.860
One-Arm Dumbbell Kickbacks12 lbs.1260
12 lbs.1260
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 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090
Lying Leg Curls40 lbs.1490
40 lbs.1490
Leg Extensions50 lbs.1590
50 lbs.1590
Calves
Donkey Calf Raises180 lbs.1060
180 lbs.1060
Lower Back
Machine Low Back Extensions90 lbs.1060
90 lbs.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 miles45-

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