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:
tareila on September 08, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1160
35 lbs.1160
35 lbs.1160
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.860
40 lbs.860
40 lbs.860
Wide-Grip Front Pulldowns95 lbs.1160
95 lbs.1160
95 lbs.1160
Forearms
Barbell Wrist Curls55 lbs.1060
Biceps
Standing Alternate Dumbbell Curls30 lbs.860
30 lbs.860
Concentration Curls15 lbs.1660
15 lbs.1660
Triceps
Machine Triceps Extensions60 lbs.860
60 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1060
15 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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