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:
cbarkdoll on August 03, 2009
Users:
Comments:
Workout Category:
Strength Training Only
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 Press195 lbs.860
195 lbs.860
195 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1260
45 lbs.1260
45 lbs.1260
Triceps
Lying Triceps Extensions90 lbs.860
90 lbs.860
Rope Extensions65 lbs.1160
65 lbs.1160
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats250 lbs.1090
250 lbs.1090
250 lbs.1090
250 lbs.1090
Standing Leg Curls30 lbs.1290
30 lbs.1290
Leg Extensions90 lbs.1390
90 lbs.1390
Calves
Standing Calf Raises290 lbs.1060
290 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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