INTERMEDIATE MUSCLE BUILDING

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:
randych on September 25, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Shoulders, Back, Biceps, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Decline Barbell Press-1060
-1060
-1060
Machine Chest Press-1060
-1060
-1060
Machine Incline Chest Press-1060
-1060
-1060
Parallel-Bar Dips-max60
-max60
-max60
Triceps
Lying Triceps Extensions-1060
-1060
-1060
One-Arm Dumbbell Extensions-1060
-1060
-1060
Rope Extensions-1060
-1060
-1060
Shoulders
Front Dumbbell Raises-1560
-1560
-1560
-1560
Lateral Dumbbell Raises-1560
-1560
-1560
-1560
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Lat Pulldown with Neutral Grip-max60
-max60
-max60
Machine Seated Rows-1060
-1060
-1060
Single-Arm Lat Pulldown-1060
-1060
-1060
Standing Cable Rows-1060
-1060
-1060
Standing Dumbbell Rows-1060
-1060
-1060
Biceps
Barbell Preacher Curls-1060
-1060
-1060
Incline Dumbbell Curls-1060
-1060
-1060
Standing Barbell Curls-1060
-1060
-1060

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