MIKE1

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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Created By:

KennyPowers on September 08, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Back, Trapezius, Biceps, Thighs, Calves, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	15	90
	205 lbs.	10	90
	205 lbs.	8	90
	205 lbs.	6	90
Incline Dumbbell Press	50 lbs.	10	90
	55 lbs.	8	90
	55 lbs.	8	90
	55 lbs.	6	90
Machine Chest Press	180 lbs.	12	90
	180 lbs.	10	90
	180 lbs.	10	90
	180 lbs.	8	90
Cable Crossovers	70 lbs.	12	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
Machine Incline Chest Press	110 lbs.	12	90
	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
Triceps
Triceps Cable Pushdowns	140 lbs.	12	90
	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	8	90
Rope Extensions	130 lbs.	12	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	8	90
Machine Triceps Dips	170 lbs.	12	90
	170 lbs.	10	90
	170 lbs.	10	90
	170 lbs.	8	90
Single-Arm Reverse-Grip Pushdown	50 lbs.	12	90
	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	180 lbs.	12	90
	230 lbs.	10	90
	230 lbs.	10	90
	230 lbs.	8	90
Wide-Grip Front Pulldowns	140 lbs.	12	90
	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	8	90
Close-Grip Pulldowns	140 lbs.	12	90
	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	8	90
Wide Grip Front Chin-Ups	-	8	90
	-	8	90
Trapezius
Modified Shrugs	270 lbs.	20	90
	270 lbs.	20	90
	270 lbs.	18	90
	270 lbs.	15	90
Biceps
Cable Curls	100 lbs.	12	90
	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	8	90
Seated Curls	30 lbs.	12	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	8	90
Standing Hammer Curls	30 lbs.	12	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	8	90

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