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: 5.0/5.0
Created By:
tonytenich on March 04, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press25 lbs.260
2 lbs.860
2 lbs.860
--60
Triceps
One-Arm Dumbbell Extensions25 lbs.560
2 lbs.860
2 lbs.860
--60
Abs
Sit-Ups--30
--30
--30
Crunches--30
-10030
--30
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges2 lbs.1090
2 lbs.1090
2 lbs.1090
Dumbbell Squats10 lbs.1190
10 lbs.1190
10 lbs.1190
Calves
Seated Dumbbell Calf Raises5 lbs.1060
Lower Back
Back Extensions-1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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