This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
sportman1231 on May 12, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1060
25 lbs.1060
25 lbs.1060
Pec Deck Flyes30 lbs.1660
30 lbs.1660
30 lbs.1660
Triceps
Machine Triceps Extensions45 lbs.860
45 lbs.860
45 lbs.860
Triceps Cable Pushdowns35 lbs.1160
35 lbs.1160
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Barbell Lunges40 lbs.1090
40 lbs.1090
40 lbs.1090
40 lbs.1090
Stiff-Legged Deadlifts25 lbs.1590
25 lbs.1590
25 lbs.1590
Leg Extensions40 lbs.1790
40 lbs.1790
Calves
Donkey Calf Raises150 lbs.1060
150 lbs.1060
Seated Calf Raises40 lbs.1460
40 lbs.1460
Lower Back
Machine Low Back Extensions80 lbs.1060
80 lbs.1060
80 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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