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:
tonytravis on July 04, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press165 lbs.860
165 lbs.860
165 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
40 lbs.1060
Triceps
Lying Triceps Extensions75 lbs.860
75 lbs.860
Triceps Cable Pushdowns60 lbs.1060
60 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Standing Leg Curls25 lbs.1490
25 lbs.1490
Leg Extensions80 lbs.1390
80 lbs.1390
Calves
Donkey Calf Raises260 lbs.1060
260 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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