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:
Frank2360 on October 25, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Abs, Biceps, Chest, Lower Back, Shoulders, Trapezius, Triceps, Thighs, Calves

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Workout Routine Sample

Day 7
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Barbell Rollout--30
--30
--30
Crunches--30
--30
--30
Reverse Crunches--30
--30
--30
Biceps
Barbell One-Arm Biceps Curl--60
Barbell Preacher Curls--60
Incline Dumbbell Curls--60
Prone Dumbbell Curl--60
Standing Barbell Curls--60
Standing Dumbbell Curls--60
Day 8
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press40 lbs.860
40 lbs.860
40 lbs.860
Lower Back
Back Extensions-1060
-1060
-1060
Abs
Bench Knee Tucks-1530
-1530
-1530
Crunches-2030
-2030
-2030
Biceps
Barbell Bicep Curls: Single-Leg10 lbs.1060
10 lbs.1060
10 lbs.1060
Barbell One-Arm Biceps Curl10 lbs.1060
10 lbs.1060
10 lbs.1060
Prone Dumbbell Curl10 lbs.1060
10 lbs.1060
10 lbs.1060
Shoulders
Barbell Push Press15 lbs.1060
15 lbs.1060
15 lbs.1060
Dumbbell Shoulder Press on Swiss Ball15 lbs.1060
15 lbs.1060
15 lbs.1060

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