This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lossitfly
Rating:
 Unrated
Created By:
lossitfly on January 05, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Forearms, Biceps, Chest, Triceps, Back, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Front Dumbbell Raises40 lbs.760
40 lbs.760
40 lbs.760
Lateral Dumbbell Raises40 lbs.760
40 lbs.760
40 lbs.760
Seated Dumbbell Press40 lbs.660
40 lbs.660
40 lbs.660
Trapezius
Dumbbell Shrugs60 lbs.1060
60 lbs.1060
60 lbs.1060
Dumbbell Upright Rows60 lbs.1060
60 lbs.1060
60 lbs.1060
Forearms
Dumbbell Reverse Wrist Curls40 lbs.660
40 lbs.660
40 lbs.660
Dumbbell Wrist Curls40 lbs.660
40 lbs.660
40 lbs.660
Biceps
Incline Dumbbell Curls40 lbs.560
40 lbs.560
40 lbs.560
Standing Alternate Dumbbell Curls40 lbs.560
40 lbs.560
40 lbs.560
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press65 lbs.660
65 lbs.660
65 lbs.660
Dumbbell Flyes50 lbs.1060
50 lbs.1060
50 lbs.1060
Incline Dumbbell Press70 lbs.660
70 lbs.660
70 lbs.660
Pushups: Feet on Swiss Ball-2060
-2060
-2060
Triceps
Dumbbell Triceps Press40 lbs.560
40 lbs.560
40 lbs.560
Lying Triceps Extensions25 lbs.1060
25 lbs.1060
25 lbs.1060
One-Arm Dumbbell Extensions35 lbs.860
35 lbs.860
35 lbs.860
Pushups: Close Grip-1060
-1060
-1060

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