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:
JoeRedmond on January 05, 2010
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press125 lbs.860
125 lbs.860
125 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
40 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows45 lbs.860
45 lbs.860
45 lbs.860
Wide-Grip Front Pulldowns110 lbs.1060
110 lbs.1060
110 lbs.1060
Forearms
Barbell Wrist Curls65 lbs.1060
Biceps
Standing Alternate Dumbbell Curls35 lbs.860
35 lbs.860
Cable Curls70 lbs.1060
70 lbs.1060
Triceps
Machine Triceps Extensions70 lbs.860
70 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1360
15 lbs.1360
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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