INTERVAL AND CHEST

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:
Rgrmaj on October 10, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Thighs, Biceps, Triceps, Abs, Back, Shoulders, Trapezius

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats85 lbs.10120
95 lbs.10120
105 lbs.10120
115 lbs.10120
125 lbs.10120
Angled Leg Press140 lbs.10120
170 lbs.10120
190 lbs.10120
210 lbs.10120
230 lbs.10120
Lying Leg Curls45 lbs.1560
Standing Leg Curls25 lbs.1060
Biceps
Barbell Preacher Curls50 lbs.1060
Seated Hammer Curls25 lbs.1060
Triceps
Triceps Cable Pushdowns50 lbs.1060
Lying Triceps Extensions50 lbs.1060
55 lbs.1060
One-Arm Dumbbell Extensions15 lbs.1060
Abs
Leg Raises-2030
Side Crunches-2030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Close-Grip Pulldowns100 lbs.1060
Seated Cable Rows95 lbs.1060
One-Arm Dumbbell Bent-Over Rows35 lbs.1060
Shoulders
Seated Dumbbell Press30 lbs.1060
Front Dumbbell Raises15 lbs.1060
Lateral Dumbbell Raises10 lbs.1060
Rear Dumbbell Raises12 lbs.1060
Trapezius
Barbell Upright Rows50 lbs.1060
Dumbbell Shrugs40 lbs.1060
Abs
Leg Raises-2030
Side Crunches-2030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles45-

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