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:
backstrom on July 03, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Biceps, Triceps, Forearms, Abs, Thighs, Calves, Chest, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls20 lbs.12120
20 lbs.10120
25 lbs.6120
35 lbs.5120
EZ Curl Bar Curls40 lbs.12120
55 lbs.8120
60 lbs.6120
65 lbs.5120
Standing Barbell Curls55 lbs.10120
55 lbs.10120
55 lbs.10120
55 lbs.10120
Triceps
Triceps Cable Pushdowns35 lbs.12120
40 lbs.10120
50 lbs.8120
55 lbs.6120
Close-Grip Bench Press75 lbs.12120
85 lbs.8120
90 lbs.8120
100 lbs.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups10 lbs.260
10 lbs.260
10 lbs.260
Barbell Wrist Curls35 lbs.2060
35 lbs.2060
35 lbs.2060
Barbell Reverse Wrist Curls15 lbs.2060
15 lbs.2060
15 lbs.2060
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.)
Abs
Reverse Crunches-3030
Side Crunches-3030
Crunches-3030
Reverse Crunches-3030
Side Crunches-3030
Crunches-3030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Kickboxing0.000 miles60-

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