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:
cwbranham84 on October 19, 2009
Comments:
Workout Category:
Strength & Cardio Combined
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
Machine Chest Press90 lbs.860
90 lbs.860
90 lbs.860
Pec Deck Flyes30 lbs.1360
30 lbs.1360
Machine Incline Chest Press60 lbs.1060
60 lbs.1060
Back
Close-Grip Pulldowns70 lbs.860
70 lbs.860
70 lbs.860
Wide-Grip Front Pulldowns55 lbs.1160
55 lbs.1160
Machine Pullovers30 lbs.1360
30 lbs.1360
Lower Back
Back Extension: Plank Hold with Lift-1060
-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 miles30-

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