This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
oronimo on January 04, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
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 Barbell Press125 lbs.860
125 lbs.860
125 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
Pec Deck Flyes60 lbs.1060
60 lbs.1060
Triceps
Machine Triceps Extensions70 lbs.860
70 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1460
15 lbs.1460
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press290 lbs.1090
290 lbs.1090
290 lbs.1090
290 lbs.1090
Lying Leg Curls60 lbs.1390
60 lbs.1390
60 lbs.1390
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Standing Calf Raises250 lbs.1060
250 lbs.1060
Lower Back
Machine Low Back Extensions120 lbs.1060
120 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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