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:
atroiani on October 31, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Thighs, Calves, Biceps, Triceps, Forearms, Abs, Shoulders, Trapezius, Back, Lower Back, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats185 lbs.460
185 lbs.460
185 lbs.460
Angled Leg Press410 lbs.460
410 lbs.460
Stiff-Legged Deadlifts95 lbs.660
95 lbs.660
Calves
Standing Calf Raises50 lbs.660
50 lbs.660
Calf Presses360 lbs.660
360 lbs.660
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls85 lbs.460
85 lbs.460
Standing Alternate Dumbbell Curls45 lbs.460
45 lbs.460
Cable Curls130 lbs.660
Triceps
Triceps Cable Pushdowns90 lbs.660
90 lbs.660
Lying Triceps Extensions75 lbs.460
75 lbs.460
One-Arm Dumbbell Kickbacks35 lbs.660
Forearms
Barbell Wrist Curls85 lbs.660
85 lbs.660
Dumbbell Wrist Curls45 lbs.660
Abs
Leg Raises-1230
-1230
Cable Crunches170 lbs.830
170 lbs.830
Crunches-830

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