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:
ciscojoe on August 29, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Triceps, Trapezius, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press170 lbs.860
170 lbs.860
170 lbs.860
Back
One-Arm Dumbbell Bent-Over Rows50 lbs.860
50 lbs.860
50 lbs.860
Chest
Incline Dumbbell Flyes40 lbs.860
40 lbs.860
40 lbs.860
Back
Wide-Grip Front Pulldowns115 lbs.1060
115 lbs.1060
115 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Chest
Cable Crossovers30 lbs.860
30 lbs.860
30 lbs.860
Abs
Hanging Knee Tucks-1520
-1520
-1520
Swiss Ball Jackknifes-1520
-1520
-1515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running4.000 miles32-

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