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:
ACope on June 10, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Body Parts:
Thighs, Calves, Shoulders, Back, Biceps, Chest, Triceps

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats-1260
-1060
-860
Dumbbell Lunges-1260
-860
Stiff-Legged Deadlifts-1260
-1060
-860
Calves
Standing Calf Raises-2060
-2060
-1560
-1560
Shoulders
Lateral Dumbbell Raises-1260
-1060
-860
Front Dumbbell Raises-1260
-1060
-860
Seated Dumbbell Press-1260
-1060
-660
Modified Shrugs-1560
-1260
-1060
Rear Dumbbell Raises-1260
-1060
-860
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Behind-The-Neck Pulldowns-1260
-960
-660
Bent-Over Barbell Rows-1260
-860
Seated Cable Rows-1260
-860
Close-Grip Pulldowns-1060
-660
Biceps
Barbell Preacher Curls-1260
-960
-660
Seated Hammer Curls-1260
-960
-660
Standing Barbell Reverse Curls-1260
-860

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