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:
ChangeforDerek on February 14, 2021
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Abs, Calves, Thighs, Back, Shoulders, Trapezius, Triceps, Biceps
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Chest
Machine Chest Press-10-45
Machine Incline Chest Press-10-45
Hammer Strength Iso-Lateral Incline Press-10-45
Dumbbell Bench Press-10-45
Machine Wide Fly-10-45
Abs
Cable Crunches-20-45
Machine Crunches-20-45
Crunches-20-45
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Calves
Standing Calf Raises-10-45
Calf Presses-10-45
Seated Calf Raises-10-45
Thighs
Leg Extensions-10-45
Barbell Squats-10-45
Dumbbell Squats-10-45
Seated Machine Leg Press-10-45
Lying Leg Curls-10-45
Stiff-Legged Deadlifts-10-45
Seated Leg Curls-10-45

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