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:
bmattison1973 on January 22, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1060
25 lbs.1060
25 lbs.1060
Back
Seated Cable Rows75 lbs.860
75 lbs.860
75 lbs.860
Wide-Grip Front Pulldowns65 lbs.1160
65 lbs.1160
65 lbs.1160
Forearms
Barbell Wrist Curls40 lbs.1060
Biceps
Standing Alternate Dumbbell Curls20 lbs.860
20 lbs.860
Seated Hammer Curls15 lbs.1160
15 lbs.1160
Triceps
Lying Triceps Extensions45 lbs.860
45 lbs.860
Triceps Cable Pushdowns30 lbs.1360
30 lbs.1360
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press190 lbs.1090
190 lbs.1090
190 lbs.1090
190 lbs.1090
Lying Leg Curls35 lbs.1590
35 lbs.1590
Leg Extensions50 lbs.1290
50 lbs.1290
Calves
Donkey Calf Raises160 lbs.1060
160 lbs.1060
Shoulders
Seated Barbell Front Press55 lbs.860
55 lbs.860
Lateral Dumbbell Raises5 lbs.1960
5 lbs.1960
Trapezius
Barbell Upright Rows40 lbs.860
40 lbs.860
40 lbs.860
Lower Back
Machine Low Back Extensions80 lbs.1060
80 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

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