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:
momara0483 on May 12, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Back, Biceps, Chest, Forearms, Triceps, Abs, Calves, Thighs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Seated Cable Rows115 lbs.1260
115 lbs.1260
115 lbs.1260
Wide-Grip Behind-The-Neck Pulldowns115 lbs.1260
115 lbs.1260
115 lbs.1260
Biceps
Standing Dumbbell Curls35 lbs.1060
35 lbs.1060
35 lbs.1060
Standing Dumbbell Reverse Curls35 lbs.1060
35 lbs.1060
35 lbs.1060
Chest
Barbell Bench Press160 lbs.1260
160 lbs.1260
160 lbs.1260
Decline Barbell Press110 lbs.1260
110 lbs.1260
110 lbs.1260
Forearms
Dumbbell Wrist Curls25 lbs.1260
25 lbs.1260
25 lbs.1260
Triceps
One-Arm Dumbbell Extensions25 lbs.1260
25 lbs.1260
25 lbs.1260
One-Arm Dumbbell Kickbacks25 lbs.1260
25 lbs.1260
25 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2030
Calves
Calf Presses130 lbs.-60
130 lbs.-60
130 lbs.-60
Thighs
Angled Leg Press360 lbs.1260
360 lbs.1260
360 lbs.1260
Leg Extensions100 lbs.1260
100 lbs.1260
100 lbs.1260
Lying Leg Curls100 lbs.1260
100 lbs.1260
100 lbs.1260
Barbell Squats110 lbs.1260
110 lbs.1260
110 lbs.1260

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