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:
rwild20 on October 03, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Calves, Forearms, Shoulders, Trapezius, Triceps, Thighs, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press200 lbs.860
200 lbs.860
200 lbs.860
Back
One-Arm Dumbbell Bent-Over Rows60 lbs.860
60 lbs.860
60 lbs.860
Lower Back
Machine Low Back Extensions160 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Bicycle Crunches--30
Bridge (Plank)--30
Chest
Burpees--60
Calves
Seated Dumbbell Calf Raises--60
Forearms
Barbell Reverse Wrist Curls--60
Barbell Wrist Curls--60
Chest
Barbell Bench Press: Speed--60
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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