This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
ADAM5611 on September 22, 2009
Workout Category:
Strength Training Only
Experience Level:
Target Gender:
Body Parts:
Chest, Triceps, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press75 lbs.890
105 lbs.890
135 lbs.690
135 lbs.690
Incline Dumbbell Press30 lbs.890
30 lbs.890
35 lbs.690
35 lbs.690
Flat Bench Dumbbell Flyes25 lbs.1090
30 lbs.1090
35 lbs.1090
35 lbs.1090
Triceps Cable Pushdowns35 lbs.1090
40 lbs.1090
40 lbs.1090
45 lbs.1090
Barbell Squats55 lbs.8120
85 lbs.8120
105 lbs.6120
115 lbs.6120
Leg Extensions70 lbs.890
70 lbs.890
70 lbs.890
70 lbs.890
Angled Leg Press110 lbs.8120
130 lbs.8120
160 lbs.8120
210 lbs.8120
Lying Leg Curls50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
Seated Calf Raises60 lbs.1060
60 lbs.1060
60 lbs.1060

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