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:
tclouser on September 08, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Body Parts:
Abs, Calves, Thighs, Chest, Biceps, Back, Lower Back, Shoulders, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Dumbbell Side Bends--30
Leg Raises--30
Calves
One-Leg Dumbbell Calf Raises--60
Thighs
Barbell Thrusters--60
Dumbbell Lunges--60
Leg Extensions--60
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Decline Barbell Press45 lbs.1060
55 lbs.860
Dumbbell Bench Press15 lbs.860
15 lbs.860
Incline Dumbbell Flyes5 lbs.1260
5 lbs.1260
Biceps
Concentration Curls15 lbs.1060
15 lbs.860
15 lbs.660
Standing Barbell Reverse Curls30 lbs.860
Back
Plate Bent Over Row25 lbs.1060
25 lbs.860
Lower Back
Deadlifts40 lbs.1260
50 lbs.1060
50 lbs.860
Shoulders
Seated Behind-The-Neck Press45 lbs.860
45 lbs.660
Triceps
One-Dumbbell Triceps Extensions20 lbs.860
20 lbs.860
Single-Arm Lying Triceps Extension5 lbs.1260

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