ALEX'S ULTIMATE WORKOUT

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:
hera490 on March 15, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Back, Thighs, Trapezius, Chest, Triceps, Abs, Calves, Lower Back, Shoulders, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans-1060
-1060
-1060
Thighs
Dumbbell Step Ups-1060
-1060
-1060
Trapezius
Dumbbell Upright Rows-1060
-1060
-1060
Thighs
Dumbbell Lunges-1060
-1060
-1060
Back
Wide-Grip Front Pulldowns-1060
-1060
-1060
Chest
Pushups-1060
-1060
-1060
Triceps
Machine Triceps Extensions-1060
-1060
-1060
Abs
Bicycle Crunches-1530
-1530
-1530
Crunches-1030
-1030
-1030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press60 lbs.860
60 lbs.860
60 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1060
40 lbs.1060
Incline Dumbbell Flyes30 lbs.1360
30 lbs.1360
Triceps
One-Dumbbell Triceps Extensions40 lbs.860
40 lbs.860
Rope Extensions50 lbs.1260
50 lbs.1260
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

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