LOWER BODY W/ SHOULDERS - BEG

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
CitySlik
Rating:
 Unrated
Created By:
CitySlik on July 04, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Biceps, Lower Back, Triceps, Abs, Thighs, Shoulders, Calves
Description
About 6wks at twice per week

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press75 lbs.1260
95 lbs.1060
115 lbs.860
Biceps
Barbell Preacher Curls30 lbs.1260
30 lbs.1260
50 lbs.860
Lower Back
Machine Low Back Extensions70 lbs.1260
90 lbs.1260
110 lbs.1260
Triceps
Machine Triceps Extensions50 lbs.1260
50 lbs.1260
50 lbs.1260
Back
Lat Pulldown with Neutral Grip50 lbs.1260
50 lbs.1260
62 lbs.1260
Abs
Dumbbell Side Bends20 lbs.1230
20 lbs.1230
20 lbs.1230
Crunches-2030
-2030
-2030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions50 lbs.1260
50 lbs.1260
70 lbs.1060
Shoulders
Seated Dumbbell Press15 lbs.1260
15 lbs.1060
15 lbs.1060
Thighs
Standing Leg Curls50 lbs.1260
50 lbs.1260
70 lbs.1060
Shoulders
Rear Dumbbell Raises20 lbs.1260
20 lbs.1260
20 lbs.1260
Thighs
Angled Leg Press60 lbs.1260
60 lbs.1260
60 lbs.1260
Calves
Calf Presses180 lbs.1560
180 lbs.1560
180 lbs.1560
Abs
Hanging Knee Tucks-1230
-1230
-1230

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