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:
getyours on June 27, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Biceps, Triceps, Forearms, Abs, Thighs, Calves, Chest, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls25 lbs.12120
30 lbs.10120
35 lbs.6120
45 lbs.5120
EZ Curl Bar Curls55 lbs.12120
75 lbs.8120
85 lbs.6120
90 lbs.5120
Standing Barbell Curls75 lbs.10120
75 lbs.10120
75 lbs.10120
75 lbs.10120
Triceps
Triceps Cable Pushdowns50 lbs.12120
55 lbs.10120
65 lbs.8120
75 lbs.6120
Close-Grip Bench Press105 lbs.12120
115 lbs.8120
125 lbs.8120
135 lbs.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups10 lbs.260
10 lbs.260
10 lbs.260
Barbell Wrist Curls45 lbs.2060
45 lbs.2060
45 lbs.2060
Barbell Reverse Wrist Curls20 lbs.2060
20 lbs.2060
20 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-3030
Side Crunches-3030
Crunches-3030
Reverse Crunches-3030
Side Crunches-3030
Crunches-3030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Kickboxing0.000 miles60-

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