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:
santonio10 on November 10, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Abs, Triceps, Biceps, Shoulders, Trapezius, Thighs, Calves, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.860
155 lbs.660
165 lbs.460
Decline Barbell Press150 lbs.860
160 lbs.660
170 lbs.460
Incline Dumbbell Press45 lbs.860
45 lbs.660
45 lbs.460
Back
Machine Seated Rows160 lbs.1060
170 lbs.860
180 lbs.660
Pull Up with Neutral Grip-660
-660
-660
Bent-Over Barbell Rows45 lbs.1060
45 lbs.1060
45 lbs.1060
Abs
Hanging Leg Raises-1525
Hanging Knee Tucks-2025
Bicycle Crunches-2520
Side Crunches-2520
Dumbbell Side Bends45 lbs.1015
45 lbs.1915
Triceps
Triceps Cable Pushdowns50 lbs.860
50 lbs.860
One-Arm Dumbbell Kickbacks20 lbs.1060
20 lbs.1060
Triceps Parallel-Bar Dips-1060
-1060
Biceps
Standing Barbell Curls75 lbs.860
75 lbs.860
Seated Hammer Curls35 lbs.860
35 lbs.860
Concentration Curls25 lbs.1060
25 lbs.1060
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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