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:
bobloblaw73 on June 21, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Forearms, Biceps, Shoulders, Trapezius, Triceps, Thighs, Back, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press135 lbs.860
145 lbs.860
155 lbs.860
135 lbs.860
155 lbs.860
Forearms
Barbell Reverse Wrist Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
Barbell Wrist Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
Biceps
Cable Curls80 lbs.860
90 lbs.860
90 lbs.860
90 lbs.860
100 lbs.860
Concentration Curls40 lbs.860
45 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Chest
Incline Dumbbell Press115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
Pec Deck Flyes160 lbs.860
170 lbs.860
180 lbs.860
180 lbs.860
180 lbs.860
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Rear Cable Raises30 lbs.860
40 lbs.860
40 lbs.860
40 lbs.860
50 lbs.860
Seated Barbell Front Press95 lbs.860
95 lbs.860
105 lbs.860
105 lbs.860
95 lbs.860
Trapezius
Barbell Shrugs180 lbs.660
180 lbs.660
180 lbs.660
180 lbs.660
180 lbs.660
Dumbbell Upright Rows45 lbs.760
50 lbs.760
50 lbs.760
55 lbs.760
60 lbs.760
Triceps
Rope Extensions80 lbs.860
90 lbs.860
100 lbs.860
100 lbs.860
110 lbs.860
Triceps Parallel-Bar Dips-660
-660
-660
-1060
-9060

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