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:
massman on January 04, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Biceps, Back, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press90 lbs.1060
70 lbs.1560
Decline Barbell Press80 lbs.1060
60 lbs.1560
Dumbbell Flyes30 lbs.1260
25 lbs.1560
Pushups-3060
Biceps
Machine Preacher Curls50 lbs.1260
40 lbs.1760
Standing Dumbbell Curls25 lbs.1060
20 lbs.1760
Back
Standing Dumbbell Rows: One-Arm30 lbs.1260
25 lbs.2060
Wide-Grip Front Pulldowns70 lbs.1260
60 lbs.2060
Triceps
Triceps Cable Pushdowns30 lbs.1260
20 lbs.2060
One-Dumbbell Triceps Extensions50 lbs.1060
30 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Speedwalking0.000 miles0-

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