INITIATION- DAY 1

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:
 Rating: 5.0/5.0
Created By:
lancer107 on December 08, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
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
Incline Dumbbell Press25 lbs.860
25 lbs.860
25 lbs.860
25 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1160
20 lbs.1160
20 lbs.1160
Cable Crossovers20 lbs.1460
20 lbs.1460
Triceps
Lying Triceps Extensions40 lbs.860
40 lbs.860
40 lbs.860
Triceps Cable Pushdowns30 lbs.1060
30 lbs.1060
30 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
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Duck Hack Squats80 lbs.1090
80 lbs.1090
80 lbs.1090
Lying Leg Curls30 lbs.1390
30 lbs.1390
Leg Extensions40 lbs.1390
40 lbs.1390
Calves
Donkey Calf Raises130 lbs.1060
130 lbs.1060
130 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-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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