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:
rjbraegger12 on April 27, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1260
40 lbs.1260
40 lbs.1260
Incline Dumbbell Flyes35 lbs.1160
35 lbs.1160
35 lbs.1160
Triceps
Lying Triceps Extensions75 lbs.860
75 lbs.860
75 lbs.860
Triceps Cable Pushdowns60 lbs.1160
60 lbs.1160
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges65 lbs.1090
65 lbs.1090
65 lbs.1090
65 lbs.1090
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Lying Leg Curls60 lbs.1290
60 lbs.1290
60 lbs.1290
Leg Extensions70 lbs.1590
70 lbs.1590
Calves
Standing Calf Raises240 lbs.1060
240 lbs.1060
Seated Calf Raises70 lbs.1260
70 lbs.1260
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
130 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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