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:
mrkemp on September 17, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press105 lbs.860
105 lbs.860
105 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1260
25 lbs.1260
Incline Dumbbell Flyes20 lbs.1360
20 lbs.1360
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.860
30 lbs.860
30 lbs.860
Lower Back
Back Extensions-1060
-1060
Abs
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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