GETINSHAPE!!

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:
asadkhan on January 10, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Both
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
Dumbbell Bench Press15 lbs.860
15 lbs.860
15 lbs.860
Flat Bench Dumbbell Flyes10 lbs.1160
10 lbs.1160
10 lbs.1160
Triceps
One-Arm Dumbbell Extensions5 lbs.860
5 lbs.860
One-Arm Dumbbell Kickbacks2 lbs.2660
2 lbs.2660
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Partial Dumbbell Squats25 lbs.1290
25 lbs.1290
Dumbbell Squats20 lbs.1790
20 lbs.1790
Calves
Seated Barbell Calf Raises45 lbs.1060
45 lbs.1060
Lower Back
Back Extension: Ground-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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