This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
esmit706 on August 29, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Thighs, Lower Back, Trapezius, Calves, Shoulders, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press105 lbs.15120
130 lbs.10120
155 lbs.8120
180 lbs.6120
205 lbs.4120
Incline Barbell Press120 lbs.8120
145 lbs.4120
160 lbs.2120
170 lbs.1120
Incline Dumbbell Press40 lbs.10120
45 lbs.8120
50 lbs.6120
Flat Bench Dumbbell Flyes45 lbs.8120
50 lbs.6120
55 lbs.4120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats95 lbs.20120
135 lbs.15120
165 lbs.10120
165 lbs.10120
225 lbs.6120
Lower Back
Deadlifts100 lbs.15120
130 lbs.12120
160 lbs.10120
160 lbs.10120
Thighs
Lying Leg Curls70 lbs.10120
80 lbs.8120
90 lbs.6120
100 lbs.6120
Dumbbell Lunges30 lbs.20120
30 lbs.20120
30 lbs.20120
30 lbs.20120

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