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:
stephen55 on September 28, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
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
Incline Dumbbell Press50 lbs.1260
50 lbs.1260
50 lbs.1260
Flat Bench Dumbbell Flyes30 lbs.1360
30 lbs.1360
30 lbs.1360
Incline Dumbbell Flyes25 lbs.1460
25 lbs.1460
25 lbs.1460
Triceps
One-Arm Dumbbell Extensions30 lbs.1260
30 lbs.1260
30 lbs.1260
Triceps Cable Pushdowns60 lbs.1060
60 lbs.1060
60 lbs.1060
Close-Grip Bench Press100 lbs.860
100 lbs.860
100 lbs.860
Abs
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges55 lbs.1090
55 lbs.1090
55 lbs.1090
55 lbs.1090
Partial Dumbbell Squats45 lbs.1390
45 lbs.1390
45 lbs.1390
Dumbbell Squats45 lbs.1390
45 lbs.1390
Calves
Seated Barbell Calf Raises125 lbs.1060
125 lbs.1060
Lower Back
Back Extension: Ground-1060
-1060
Abs
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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