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:
dkastning on September 25, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Biceps, Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press140 lbs.1260
150 lbs.1060
160 lbs.860
130 lbs.1260
Shoulders
Machine Shoulder Press--60
Chest
Pec Deck Flyes--60
Triceps
Machine Triceps Extensions--60
Biceps
Barbell Preacher Curls160 lbs.1260
165 lbs.1060
170 lbs.860
150 lbs.1260
Back
Machine Seated Rows--60
Abs
Machine Crunches120 lbs.1230
130 lbs.1030
140 lbs.830
110 lbs.1230
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups: Medicine Ball-2060
-2060
-2060
-2060
Abs
Medicine Ball V Sit-Ups--30
Back
Cable Chop (Woodchopper)18 lbs.1260
18 lbs.1260
18 lbs.1260
Shoulders
Front Cable Raises--60
Chest
Parallel-Bar Dips--60
Biceps
Standing Dumbbell Curls30 lbs.1260
30 lbs.1260
30 lbs.1260

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