JOJO

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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Created By:

JoeRedmond on January 05, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	125 lbs.	8	60
	125 lbs.	8	60
	125 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Wide-Grip Front Pulldowns	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Forearms
Barbell Wrist Curls	65 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	8	60
	35 lbs.	8	60
Cable Curls	70 lbs.	10	60
	70 lbs.	10	60
Triceps
Machine Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	13	60
	15 lbs.	13	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

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