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:
ciaran on May 11, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Thighs, Calves, Lower Back, Shoulders, Trapezius, Triceps, Abs, Biceps, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges--60
--60
--60
Dumbbell Squats--60
--60
--60
Overhead Squat--60
Barbell Squats--60
--60
--60
Calves
One-Leg Dumbbell Calf Raises--60
--60
--60
Seated Dumbbell Calf Raises--60
--60
--60
Lower Back
Deadlifts--60
--60
--60
Good Mornings--60
--60
--60
Back
Cleans--60
--60
--60
Reverse Fly--60
--60
--60
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
Trapezius
Barbell Upright Rows30 lbs.860
30 lbs.860
30 lbs.860
Triceps
One-Arm Dumbbell Extensions10 lbs.860
10 lbs.860
10 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

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