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:
ben74 on February 23, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Shoulders, Back, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press80 lbs.890
110 lbs.890
140 lbs.690
140 lbs.690
Incline Dumbbell Press35 lbs.890
35 lbs.890
40 lbs.690
45 lbs.690
Flat Bench Dumbbell Flyes30 lbs.1090
35 lbs.1090
45 lbs.1090
45 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns60 lbs.1090
65 lbs.1090
70 lbs.1090
80 lbs.1090
Thighs
Leg Extensions100 lbs.890
100 lbs.890
100 lbs.890
100 lbs.890
Angled Leg Press110 lbs.8120
130 lbs.8120
160 lbs.8120
220 lbs.8120
Lying Leg Curls60 lbs.1090
60 lbs.1090
60 lbs.1090
60 lbs.1090
Calves
Seated Calf Raises70 lbs.1060
70 lbs.1060
70 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press20 lbs.890
25 lbs.890
25 lbs.890
25 lbs.890
Lateral Dumbbell Raises8 lbs.1090
10 lbs.1090
12 lbs.1090
12 lbs.1090
Front Dumbbell Raises15 lbs.1090
15 lbs.1090
20 lbs.1090
25 lbs.1090
Back
Wide-Grip Front Pulldowns80 lbs.1090
80 lbs.1090
80 lbs.1090
80 lbs.1090
Close-Grip Pulldowns100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
T-Bar Rows35 lbs.1090
45 lbs.1090
55 lbs.1090
75 lbs.1090
One-Arm Dumbbell Bent-Over Rows30 lbs.890
30 lbs.890
35 lbs.890
40 lbs.890
Biceps
Standing Alternate Dumbbell Curls40 lbs.1090
40 lbs.1090
40 lbs.1090
40 lbs.1090

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