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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Rating:
 Unrated
Created By:
DwightWagner on March 06, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press105 lbs.860
105 lbs.860
105 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1260
25 lbs.1260
Incline Dumbbell Flyes20 lbs.1360
20 lbs.1360
Back
Seated Cable Rows80 lbs.860
80 lbs.860
80 lbs.860
Wide-Grip Front Pulldowns70 lbs.1060
70 lbs.1060
Machine Pullovers40 lbs.1160
40 lbs.1160
Lower Back
Machine Low Back Extensions80 lbs.1060
80 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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