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:
nlw2008 on March 31, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press150 lbs.860
150 lbs.860
150 lbs.860
150 lbs.860
Decline Barbell Press130 lbs.1060
130 lbs.1060
130 lbs.1060
Cable Crossovers40 lbs.1160
40 lbs.1160
40 lbs.1160
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
20 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1260
15 lbs.1260
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press220 lbs.1090
220 lbs.1090
220 lbs.1090
220 lbs.1090
Duck Hack Squats110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
Stiff-Legged Deadlifts30 lbs.1590
30 lbs.1590
30 lbs.1590
Leg Extensions60 lbs.1290
60 lbs.1290
Calves
Calf Presses190 lbs.1060
190 lbs.1060
Seated Calf Raises55 lbs.1260
55 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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