DISCIPLINE IV

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:
bonifacio on March 16, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Shoulders, Back, Biceps, Forearms, Abs, Chest, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press40 lbs.860
40 lbs.860
40 lbs.860
Front Dumbbell Raises20 lbs.860
20 lbs.860
Lateral Dumbbell Raises20 lbs.860
20 lbs.860
Machine Shoulder Press70 lbs.1060
70 lbs.1060
70 lbs.1060
Smith Machine Behind-The-Neck Press60 lbs.860
60 lbs.860
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Close-Grip Pulldowns150 lbs.860
150 lbs.860
150 lbs.860
150 lbs.860
Bent-Over Barbell Rows80 lbs.1160
80 lbs.1160
80 lbs.1160
Machine Pullovers70 lbs.1160
70 lbs.1160
70 lbs.1160
Biceps
Standing Alternate Dumbbell Curls45 lbs.860
45 lbs.860
45 lbs.860
Concentration Curls20 lbs.1460
20 lbs.1460
Standing Barbell Reverse Curls45 lbs.1060
45 lbs.1060
Forearms
Barbell Wrist Curls75 lbs.1060
75 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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