START-UP PLAN

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:
blaze62220 on October 12, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press155 lbs.860
155 lbs.860
155 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1360
35 lbs.1360
35 lbs.1360
Back
One-Arm Dumbbell Bent-Over Rows45 lbs.860
45 lbs.860
45 lbs.860
Cross-Bench Dumbbell Pullovers35 lbs.1060
35 lbs.1060
35 lbs.1060
Forearms
Barbell Wrist Curls60 lbs.1060
Biceps
EZ Curl Bar Curls65 lbs.860
65 lbs.860
Incline Dumbbell Curls20 lbs.1260
20 lbs.1260
Triceps
One-Dumbbell Triceps Extensions35 lbs.860
35 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1260
15 lbs.1260
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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