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:
Russwilson15 on February 13, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Biceps, Forearms, Abs, Back
Description
Chest, Triceps, Biceps, Back, Abdominals

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press120 lbs.1060
115 lbs.1060
110 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1060
20 lbs.1060
15 lbs.860
Decline Barbell Press20 lbs.1060
20 lbs.1060
15 lbs.860
Triceps
Triceps Bench Dips-2060
-1560
-1060
One-Arm Dumbbell Extensions15 lbs.1060
15 lbs.1060
10 lbs.1060
One-Arm Dumbbell Kickbacks15 lbs.1060
15 lbs.1060
10 lbs.860
Biceps
Standing Alternate Dumbbell Curls20 lbs.1060
20 lbs.1060
20 lbs.860
Concentration Curls20 lbs.1060
20 lbs.1060
20 lbs.860
Seated Hammer Curls20 lbs.1060
20 lbs.1060
20 lbs.860
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Forearms
Dumbbell Wrist Curls10 lbs.5060
Abs
Bicycle Crunches-3030
-2030
-2030
Incline Sit-Ups-2030
-1530
-1030
Leg Raises-3030
-3030
-2530
Back
Standing Dumbbell Rows20 lbs.1560
20 lbs.1560
20 lbs.1060
Pull Up with Neutral Grip-660
-460
-260

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