MONTH 2

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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:
wad135 on October 09, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
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
Dumbbell Bench Press55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1260
35 lbs.1260
Pec Deck Flyes50 lbs.1460
50 lbs.1460
Triceps
One-Dumbbell Triceps Extensions40 lbs.860
40 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1260
15 lbs.1260
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Lying Leg Curls55 lbs.1290
55 lbs.1290
55 lbs.1290
Leg Extensions70 lbs.1390
70 lbs.1390
Calves
Standing Calf Raises220 lbs.1060
220 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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