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:
JayWill on March 22, 2010
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press--60
--60
--60
Flat Bench Dumbbell Flyes40 lbs.1160
40 lbs.1160
Back
Seated Cable Rows--60
--60
--60
Wide-Grip Front Pulldowns110 lbs.1060
110 lbs.1060
Lower Back
Machine Low Back Extensions130 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press45 lbs.860
45 lbs.860
45 lbs.860
Trapezius
Barbell Upright Rows70 lbs.860
70 lbs.860
Triceps
One-Dumbbell Triceps Extensions40 lbs.860
40 lbs.860
40 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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