BIATCH!!!!!!!!

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:
burrows on December 14, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press130 lbs.15120
155 lbs.10120
190 lbs.8120
215 lbs.6120
250 lbs.4120
Incline Barbell Press145 lbs.8120
175 lbs.4120
190 lbs.2120
205 lbs.1120
Incline Dumbbell Press50 lbs.10120
55 lbs.8120
65 lbs.6120
Flat Bench Dumbbell Flyes55 lbs.8120
60 lbs.6120
65 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
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 Squats85 lbs.20120
115 lbs.15120
135 lbs.10120
135 lbs.10120
195 lbs.6120
Lower Back
Deadlifts120 lbs.15120
160 lbs.12120
190 lbs.10120
190 lbs.10120
Thighs
Lying Leg Curls60 lbs.10120
70 lbs.8120
80 lbs.6120
85 lbs.6120
Dumbbell Lunges25 lbs.20120
25 lbs.20120
25 lbs.20120
25 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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