FRAZER

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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Created By:

sfrazer on December 22, 2019

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	80 lbs.	12	120
	85 lbs.	10	120
	95 lbs.	8	120
	100 lbs.	6	120
Barbell Bench Press	90 lbs.	12	120
	110 lbs.	8	120
	120 lbs.	6	120
	125 lbs.	5	120
Cable Crossovers	30 lbs.	10	120
	30 lbs.	8	120
	40 lbs.	6	120
	40 lbs.	5	120
Pec Deck Flyes	50 lbs.	10	120
	50 lbs.	10	120
	50 lbs.	10	120
	50 lbs.	10	120
Back
Wide-Grip Front Pulldowns	70 lbs.	12	120
	80 lbs.	10	120
	85 lbs.	8	120
	90 lbs.	6	120
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	15	120
Seated Cable Rows	70 lbs.	12	120
	75 lbs.	10	120
	85 lbs.	8	120
	90 lbs.	5	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	30	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	12	120
	20 lbs.	10	120
	25 lbs.	6	120
	30 lbs.	5	120
EZ Curl Bar Curls	40 lbs.	12	120
	50 lbs.	8	120
	55 lbs.	6	120
	60 lbs.	5	120
Standing Barbell Curls	50 lbs.	10	120
	50 lbs.	10	120
	50 lbs.	10	120
	50 lbs.	10	120
Triceps
Triceps Cable Pushdowns	35 lbs.	12	120
	40 lbs.	10	120
	45 lbs.	8	120
	50 lbs.	6	120
Close-Grip Bench Press	70 lbs.	12	120
	75 lbs.	8	120
	85 lbs.	8	120
	90 lbs.	6	120
Triceps Parallel-Bar Dips	-	15	120
	-	15	120
	-	15	120
	-	15	120
Forearms
Weight Roll-Ups	10 lbs.	2	60
	10 lbs.	2	60
	10 lbs.	2	60
Barbell Wrist Curls	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Barbell Reverse Wrist Curls	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45

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