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:
pshawc on February 17, 2010
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
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
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.)
Chest
Barbell Bench Press135 lbs.860
135 lbs.860
135 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1360
30 lbs.1360
Pec Deck Flyes50 lbs.1060
50 lbs.1060
Back
Seated Cable Rows95 lbs.860
95 lbs.860
95 lbs.860
Wide-Grip Front Pulldowns85 lbs.1160
85 lbs.1160
Machine Pullovers50 lbs.1160
50 lbs.1160
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

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