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: 4.5/5.0
Created By:
mikaelk96 on July 19, 2011
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
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
Barbell Bench Press145 lbs.860
145 lbs.860
145 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1060
35 lbs.1060
35 lbs.1060
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1160
15 lbs.1160
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Partial Dumbbell Squats30 lbs.1590
30 lbs.1590
Dumbbell Squats30 lbs.1490
30 lbs.1490
Calves
Seated Barbell Calf Raises55 lbs.1060
55 lbs.1060
Lower Back
Back Extension: Ground-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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