SECOND 3 WEEKS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Perndar
Rating:
 Unrated
Created By:
Perndar on September 19, 2009
Users:
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 Press160 lbs.860
160 lbs.860
160 lbs.860
160 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
40 lbs.1060
Pec Deck Flyes60 lbs.1060
60 lbs.1060
Back
Close-Grip Pulldowns120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
Wide-Grip Front Pulldowns105 lbs.1060
105 lbs.1060
105 lbs.1060
Machine Pullovers60 lbs.1160
60 lbs.1160
Lower Back
Machine Low Back Extensions120 lbs.1060
120 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Incline Sit-Ups-2020
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-

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