ROUTINE WORKOUT

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:
trojans2 on September 02, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press155 lbs.1060
165 lbs.860
175 lbs.660
Decline Barbell Press135 lbs.1060
145 lbs.860
155 lbs.660
Incline Barbell Press115 lbs.1060
125 lbs.860
135 lbs.660
Back
Machine Seated Rows150 lbs.1060
150 lbs.1060
Seated Cable Extensions85 lbs.1060
85 lbs.1060
Seated Cable Rows: Overhead85 lbs.1060
85 lbs.1060
T-Bar Rows45 lbs.1060
45 lbs.1060
Biceps
Incline Dumbbell Curls25 lbs.2060
25 lbs.2060
Machine Preacher Curls85 lbs.1060
85 lbs.1060
Seated Hammer Curls25 lbs.1060
25 lbs.1060
Triceps
Triceps Cable Pushdowns80 lbs.1060
80 lbs.1060
Machine Triceps Dips-1560
-1260
Rope Extensions80 lbs.1560
80 lbs.1560
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press155 lbs.1060
165 lbs.860
175 lbs.660
Decline Barbell Press135 lbs.1060
145 lbs.860
155 lbs.660
Incline Barbell Press115 lbs.1060
125 lbs.860
135 lbs.660
Back
Machine Seated Rows150 lbs.1060
150 lbs.1060
Seated Cable Extensions85 lbs.1060
85 lbs.1060
Seated Cable Rows: Overhead85 lbs.1060
85 lbs.1060
T-Bar Rows45 lbs.1060
45 lbs.1060
Biceps
Incline Dumbbell Curls25 lbs.2060
25 lbs.2060
Machine Preacher Curls85 lbs.1060
85 lbs.1060
Seated Hammer Curls25 lbs.1060
25 lbs.1060
Triceps
Triceps Cable Pushdowns80 lbs.1060
80 lbs.1060
Machine Triceps Dips-1560
-1260
Rope Extensions80 lbs.1560
80 lbs.1560

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