DAVE'S WORKOUT

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:
105298 on August 19, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Thighs, Triceps, Back, Shoulders, Biceps, Calves
Description
4 days a week building muscle work out

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press65 lbs.890
90 lbs.890
115 lbs.690
Incline Dumbbell Press25 lbs.890
25 lbs.890
30 lbs.690
Flat Bench Dumbbell Flyes20 lbs.1090
25 lbs.1090
30 lbs.1090
Pushups-1560
-1560
Thighs
Leg Extensions60 lbs.890
60 lbs.890
60 lbs.890
60 lbs.890
Triceps
Triceps Cable Pushdowns50 lbs.1090
60 lbs.1090
One-Arm Dumbbell Kickbacks25 lbs.860
25 lbs.860
Single-Arm Reverse-Grip Pushdown30 lbs.1060
30 lbs.1060
Thighs
Lying Leg Curls40 lbs.1090
40 lbs.1090
40 lbs.1090
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans45 lbs.5120
50 lbs.5120
60 lbs.5120
Shoulders
Seated Dumbbell Press25 lbs.890
25 lbs.890
30 lbs.890
30 lbs.890
Lateral Dumbbell Raises8 lbs.1090
8 lbs.1090
8 lbs.1090
10 lbs.1090
Front Dumbbell Raises8 lbs.1090
8 lbs.1090
8 lbs.1090
10 lbs.1090
Back
Wide-Grip Front Pulldowns75 lbs.1090
75 lbs.1090
75 lbs.1090
75 lbs.1090
Close-Grip Pulldowns80 lbs.1090
80 lbs.1090
80 lbs.1090
80 lbs.1090
T-Bar Rows30 lbs.1090
40 lbs.1090
50 lbs.1090
65 lbs.1090
One-Arm Dumbbell Bent-Over Rows25 lbs.890
25 lbs.890
30 lbs.890
30 lbs.890
Biceps
Standing Alternate Dumbbell Curls20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090

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