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:
brewski21 on May 15, 2010
Users:
Comments:
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 Press150 lbs.860
150 lbs.860
150 lbs.860
150 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1060
35 lbs.1060
35 lbs.1060
Incline Dumbbell Flyes25 lbs.1460
25 lbs.1460
25 lbs.1460
Triceps
One-Dumbbell Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
Rope Extensions45 lbs.1160
45 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
Angled Leg Press220 lbs.1090
220 lbs.1090
220 lbs.1090
220 lbs.1090
Hack Squats150 lbs.1090
150 lbs.1090
150 lbs.1090
150 lbs.1090
Standing Leg Curls15 lbs.1790
15 lbs.1790
15 lbs.1790
Leg Extensions50 lbs.1690
50 lbs.1690
Calves
Standing Calf Raises180 lbs.1060
180 lbs.1060
Seated Calf Raises50 lbs.1460
50 lbs.1460
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-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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