ERIC

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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:
dickyd1504 on May 17, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
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
Incline Dumbbell Press50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1060
45 lbs.1060
45 lbs.1060
Incline Dumbbell Flyes35 lbs.1260
35 lbs.1260
35 lbs.1260
Triceps
Lying Triceps Extensions80 lbs.860
80 lbs.860
80 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1760
15 lbs.1760
Triceps Bench Dips-960
-960
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Partial Dumbbell Squats45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090
Stiff-Legged Dumbbell Deadlifts20 lbs.1290
20 lbs.1290
20 lbs.1290
Dumbbell Squats40 lbs.1290
40 lbs.1290
Calves
Seated Barbell Calf Raises65 lbs.1060
65 lbs.1060
Seated Dumbbell Calf Raises25 lbs.1560
25 lbs.1560
Lower Back
Back Extension: Ground-1060
-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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