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:
deaner24060 on October 13, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Thighs, Lower Back, Abs, Shoulders, Trapezius, Biceps, Triceps, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats65 lbs.20120
85 lbs.15120
105 lbs.10120
105 lbs.10120
135 lbs.6120
Lower Back
Deadlifts60 lbs.15120
90 lbs.12120
100 lbs.10120
100 lbs.10120
Thighs
Lying Leg Curls45 lbs.10120
50 lbs.8120
55 lbs.6120
60 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns80 lbs.12120
85 lbs.10120
95 lbs.8120
100 lbs.6120
Bent-Over Barbell Rows40 lbs.15120
50 lbs.10120
60 lbs.6120
60 lbs.6120
Seated Cable Rows65 lbs.15120
70 lbs.12120
80 lbs.10120
85 lbs.8120
One-Arm Dumbbell Bent-Over Rows25 lbs.15120
30 lbs.12120
30 lbs.8120
35 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles20-

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