4 DAY SPLIT (ONE SET)

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:
andrew_f20 on February 14, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Forearms, Back, Biceps, Shoulders, Calves, Trapezius, Abs, Thighs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press95 lbs.1260
155 lbs.1060
Decline Barbell Press185 lbs.660
Incline Dumbbell Press130 lbs.1060
Cable Crossovers60 lbs.1060
Triceps
Close-Grip Bench Press115 lbs.1060
One-Dumbbell Triceps Extensions60 lbs.1060
Forearms
Barbell Reverse Wrist Curls30 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Lat Pulldown with Neutral Grip140 lbs.1060
Seated Cable Rows150 lbs.1060
One-Arm Dumbbell Bent-Over Rows40 lbs.1060
Biceps
Standing Barbell Curls40 lbs.1060
Barbell Preacher Curls40 lbs.1060
Seated Hammer Curls40 lbs.1060
Forearms
Barbell Wrist Curls30 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-

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