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:
DaleWoodJr on March 10, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press115 lbs.15120
140 lbs.10120
170 lbs.8120
195 lbs.6120
225 lbs.4120
Incline Barbell Press130 lbs.8120
160 lbs.4120
170 lbs.2120
180 lbs.1120
Incline Dumbbell Press45 lbs.10120
50 lbs.8120
55 lbs.6120
Flat Bench Dumbbell Flyes45 lbs.8120
55 lbs.6120
60 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats65 lbs.20120
95 lbs.15120
115 lbs.10120
115 lbs.10120
155 lbs.6120
Lower Back
Deadlifts110 lbs.15120
140 lbs.12120
170 lbs.10120
170 lbs.10120
Thighs
Lying Leg Curls50 lbs.10120
55 lbs.8120
60 lbs.6120
70 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-

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