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:
levi1234 on January 05, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
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 Press175 lbs.860
175 lbs.860
175 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1260
40 lbs.1260
Back
Wide-Grip Front Pulldowns115 lbs.1160
115 lbs.1160
Chest
Incline Dumbbell Flyes35 lbs.1160
35 lbs.1160
Back
One-Arm Dumbbell Bent-Over Rows50 lbs.860
50 lbs.860
50 lbs.860
Machine Pullovers70 lbs.1060
70 lbs.1060
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
Abs
Hanging Leg Raises-1020
-1020
Hanging Knee Tucks-2020
-2020
Incline Sit-Ups-2020
-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Chest
Barbell Bench Press: Speed60 lbs.2560
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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