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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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Created By:

ran11 on February 18, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Abs, Lower Back, Shoulders, Trapezius, Triceps, Thighs, Biceps, Calves, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	11	60
	35 lbs.	11	60
Pec Deck Flyes	50 lbs.	10	60
	50 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Wide-Grip Front Pulldowns	100 lbs.	10	60
	100 lbs.	10	60
Machine Pullovers	50 lbs.	14	60
	50 lbs.	14	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15
Lower Back
Machine Low Back Extensions	110 lbs.	10	60
	110 lbs.	10	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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