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:
jerne_cu on June 02, 2009
Users:
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
Description
it seems that its going to work out

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press14 kg.860
14 kg.860
14 kg.860
Flat Bench Dumbbell Flyes11 kg.1160
11 kg.1160
11 kg.1160
Triceps
Lying Triceps Extensions23 kg.860
23 kg.860
Triceps Cable Pushdowns16 kg.1260
16 kg.1260
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges20 kg.1090
20 kg.1090
20 kg.1090
20 kg.1090
Standing Leg Curls7 kg.1590
7 kg.1590
Leg Extensions23 kg.1390
23 kg.1390
Calves
Donkey Calf Raises73 kg.1060
73 kg.1060
Lower Back
Machine Low Back Extensions36 kg.1060
36 kg.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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