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:
 Rating: 4.5/5.0
Created By:
Edward1972 on July 27, 2009
Comments:
Workout Category:
Cardio Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Thighs, Shoulders, Biceps, Triceps, Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-1510
Thighs
Dumbbell Squats14 kg.1510
Shoulders
Seated Dumbbell Press1 kg.1510
Thighs
Dumbbell Squats14 kg.1510
Biceps
Standing Alternate Dumbbell Curls1 kg.1510
Thighs
Dumbbell Lunges9 kg.1510
Triceps
Triceps Bench Dips-1510
Back
One-Arm Dumbbell Bent-Over Rows2 kg.1510
Thighs
Dumbbell Lunges9 kg.1510
Abs
Crunches-2560
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)0.000 km30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)0.000 km45-

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