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:
santonio10 on November 10, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press40 lbs.860
40 lbs.860
40 lbs.860
Lateral Cable Raises15 lbs.1260
15 lbs.1260
15 lbs.1260
Trapezius
Barbell Upright Rows60 lbs.860
60 lbs.860
Barbell Shrugs105 lbs.1160
105 lbs.1160
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
20 lbs.860
Rope Extensions45 lbs.1260
45 lbs.1260
45 lbs.1260
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 miles30-

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