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:
JMcMahan11890 on October 30, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Expert
Target Gender:
Both
Body Parts:
Chest, Abs, Shoulders, Trapezius, Thighs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press70 lbs.15120
85 lbs.10120
100 lbs.8120
115 lbs.6120
135 lbs.4120
Incline Barbell Press80 lbs.8120
95 lbs.4120
105 lbs.2120
110 lbs.1120
Incline Dumbbell Press30 lbs.10120
30 lbs.8120
35 lbs.6120
Flat Bench Dumbbell Flyes30 lbs.8120
35 lbs.6120
35 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Behind-The-Neck Press35 lbs.20120
50 lbs.15120
60 lbs.10120
70 lbs.6120
80 lbs.2120
Trapezius
Barbell Upright Rows35 lbs.15120
45 lbs.10120
45 lbs.10120
45 lbs.10120
Shoulders
Seated Dumbbell Press20 lbs.15120
25 lbs.12120
30 lbs.8120
30 lbs.8120
Lateral Dumbbell Raises8 lbs.10120
8 lbs.8120
12 lbs.6120
12 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-

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