JAN WORKOUT

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:
cjs0508 on December 28, 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
Incline Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1260
25 lbs.1260
25 lbs.1260
Triceps
One-Arm Dumbbell Extensions15 lbs.860
15 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1460
10 lbs.1460
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Partial Dumbbell Squats30 lbs.1590
30 lbs.1590
Dumbbell Squats30 lbs.1590
30 lbs.1590
Calves
Seated Barbell Calf Raises55 lbs.1060
55 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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