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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.
Iplaytheslice
Rating:
 Unrated
Created By:
Iplaytheslice on December 14, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
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
Barbell Bench Press180 lbs.860
180 lbs.860
180 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1060
45 lbs.1060
45 lbs.1060
Pec Deck Flyes60 lbs.1360
60 lbs.1360
60 lbs.1360
Triceps
Lying Triceps Extensions80 lbs.860
80 lbs.860
80 lbs.860
Triceps Cable Pushdowns65 lbs.1060
65 lbs.1060
Triceps Bench 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 Press280 lbs.1090
280 lbs.1090
280 lbs.1090
280 lbs.1090
Barbell Lunges60 lbs.1090
60 lbs.1090
60 lbs.1090
60 lbs.1090
Lying Leg Curls55 lbs.1390
55 lbs.1390
55 lbs.1390
Leg Extensions70 lbs.1490
70 lbs.1490
Calves
Donkey Calf Raises240 lbs.1060
240 lbs.1060
Seated Calf Raises70 lbs.1260
70 lbs.1260
Lower Back
Machine Low Back Extensions130 lbs.1060
130 lbs.1060
130 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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