This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
mlawdogg
Rating:
 Unrated
Created By:
mlawdogg on June 29, 2011
Comments:
Workout Category:
Strength Training Only
Workout Type:
Endurance
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Biceps, Shoulders, Thighs, Back, Triceps
Workout Length:
5 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press225 lbs.1060
225 lbs.1060
225 lbs.1060
225 lbs.1060
Flat Bench Dumbbell Flyes50 lbs.1260
50 lbs.1260
50 lbs.1260
50 lbs.1260
Biceps
Standing Alternate Dumbbell Curls45 lbs.1560
45 lbs.1560
45 lbs.1560
45 lbs.1560
Shoulders
Seated Dumbbell Press50 lbs.1060
50 lbs.1060
50 lbs.1060
50 lbs.1060
Thighs
Lying Leg Curls120 lbs.1260
120 lbs.1260
120 lbs.1260
120 lbs.1260
120 lbs.1260
Chest
Incline Dumbbell Press75 lbs.1060
75 lbs.1060
75 lbs.1060
75 lbs.1060
Back
Seated Cable Rows150 lbs.1260
150 lbs.1260
150 lbs.1260
150 lbs.1260
Triceps
One-Arm Dumbbell Kickbacks35 lbs.1260
35 lbs.1260
35 lbs.1260
35 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 3%0 miles60-

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