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:
maungst20 on March 18, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Back, Lower Back, Abs, Shoulders, Trapezius, Thighs, Calves, Biceps, Forearms
Description
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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press--60
Incline Dumbbell Press--60
Dumbbell Bench Press--60
Machine Chest Press--60
Triceps
Rope Extensions--60
Single-Arm Lying Triceps Extension--60
One-Arm Dumbbell Kickbacks--60
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press80 lbs.860
80 lbs.860
80 lbs.860
80 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1160
25 lbs.1160
25 lbs.1160
Pec Deck Flyes30 lbs.1760
30 lbs.1760
30 lbs.1760
Back
Close-Grip Pulldowns80 lbs.860
80 lbs.860
80 lbs.860
80 lbs.860
Bent-Over Barbell Rows40 lbs.1260
40 lbs.1260
40 lbs.1260
Machine Pullovers40 lbs.1060
40 lbs.1060
40 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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