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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

BRSIII on July 08, 2009

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Body Parts:

Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	75 lbs.	12	120
	80 lbs.	10	120
	85 lbs.	8	120
	90 lbs.	6	120
Barbell Bench Press	85 lbs.	12	120
	100 lbs.	8	120
	110 lbs.	6	120
	115 lbs.	5	120
Cable Crossovers	20 lbs.	10	120
	30 lbs.	8	120
	30 lbs.	6	120
	40 lbs.	5	120
Pec Deck Flyes	50 lbs.	10	120
	50 lbs.	10	120
	50 lbs.	10	120
	50 lbs.	10	120
Back
Wide-Grip Front Pulldowns	65 lbs.	12	120
	75 lbs.	10	120
	80 lbs.	8	120
	85 lbs.	6	120
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	15	120
Seated Cable Rows	65 lbs.	12	120
	70 lbs.	10	120
	75 lbs.	8	120
	85 lbs.	5	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	12	120
	20 lbs.	10	120
	25 lbs.	6	120
	30 lbs.	5	120
EZ Curl Bar Curls	35 lbs.	12	120
	45 lbs.	8	120
	50 lbs.	6	120
	55 lbs.	5	120
Standing Barbell Curls	45 lbs.	10	120
	45 lbs.	10	120
	45 lbs.	10	120
	45 lbs.	10	120
Triceps
Triceps Cable Pushdowns	30 lbs.	12	120
	35 lbs.	10	120
	40 lbs.	8	120
	45 lbs.	6	120
Close-Grip Bench Press	65 lbs.	12	120
	70 lbs.	8	120
	80 lbs.	8	120
	85 lbs.	6	120
Triceps Parallel-Bar Dips	-	15	120
	-	15	120
	-	15	120
	-	15	120
Forearms
Weight Roll-Ups	10 lbs.	2	60
	10 lbs.	2	60
	10 lbs.	2	60
Barbell Wrist Curls	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Barbell Reverse Wrist Curls	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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