Online Fitness Trainer, Exercise Programs & Workout Routines

KEITH'S PLAN

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:
keithma72 on January 12, 2013
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Abs, Biceps, Triceps, Forearms, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press90 lbs.12120
95 lbs.10120
105 lbs.8120
110 lbs.6120
Barbell Bench Press105 lbs.12120
125 lbs.8120
130 lbs.6120
135 lbs.5120
Cable Crossovers40 lbs.10120
40 lbs.8120
40 lbs.6120
50 lbs.5120
Pec Deck Flyes70 lbs.10120
70 lbs.10120
70 lbs.10120
70 lbs.10120
Back
Wide-Grip Front Pulldowns85 lbs.12120
90 lbs.10120
100 lbs.8120
105 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows80 lbs.12120
90 lbs.10120
95 lbs.8120
105 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-3030
Side Crunches-3030
Crunches-3030
Reverse Crunches-3030
Side Crunches-3030
Crunches-3030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Tennis0.000 miles105-

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