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:
custer1 on January 17, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
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 Press100 lbs.15120
125 lbs.10120
150 lbs.8120
170 lbs.6120
200 lbs.4120
Incline Barbell Press110 lbs.8120
135 lbs.4120
150 lbs.2120
155 lbs.1120
Incline Dumbbell Press55 lbs.10120
65 lbs.8120
75 lbs.6120
Flat Bench Dumbbell Flyes60 lbs.8120
65 lbs.6120
75 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 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats85 lbs.20120
105 lbs.15120
135 lbs.10120
135 lbs.10120
185 lbs.6120
Lower Back
Deadlifts80 lbs.15120
110 lbs.12120
130 lbs.10120
130 lbs.10120
Thighs
Lying Leg Curls70 lbs.10120
80 lbs.8120
90 lbs.6120
100 lbs.6120
Dumbbell Lunges30 lbs.20120
30 lbs.20120
30 lbs.20120
30 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 miles30-

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