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:
jefffrye on May 02, 2009
Comments:
Workout Category:
Running & Race Training
Experience Level:
Intermediate
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 Press125 lbs.15120
155 lbs.10120
190 lbs.8120
215 lbs.6120
250 lbs.4120
Incline Barbell Press145 lbs.8120
175 lbs.4120
190 lbs.2120
200 lbs.1120
Incline Dumbbell Press50 lbs.10120
55 lbs.8120
60 lbs.6120
Flat Bench Dumbbell Flyes50 lbs.8120
60 lbs.6120
65 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 Squats95 lbs.20120
125 lbs.15120
155 lbs.10120
155 lbs.10120
215 lbs.6120
Lower Back
Deadlifts120 lbs.15120
160 lbs.12120
190 lbs.10120
190 lbs.10120
Thighs
Lying Leg Curls70 lbs.10120
75 lbs.8120
85 lbs.6120
95 lbs.6120
Dumbbell Lunges25 lbs.20120
25 lbs.20120
25 lbs.20120
25 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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