This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
seabee3344
Rating:
 Unrated
Created By:
seabee3344 on April 19, 2010
Users:
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

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press60 lbs.860
60 lbs.860
60 lbs.860
Decline Barbell Press30 lbs.860
30 lbs.860
30 lbs.860
Triceps
Machine Triceps Extensions30 lbs.860
30 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.1760
5 lbs.1760
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-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats90 lbs.1090
90 lbs.1090
90 lbs.1090
90 lbs.1090
Lying Leg Curls35 lbs.1390
35 lbs.1390
Leg Extensions40 lbs.1690
40 lbs.1690
Calves
Calf Presses150 lbs.1060
150 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-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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