This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
ryanbailey on January 24, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Abs, Back, Biceps, Thighs, Calves
Description
good solid all round muscle workout, split routine

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press40 kg.1260
40 kg.1260
50 kg.1260
Incline Barbell Press35 kg.1260
35 kg.1260
35 kg.1260
Dumbbell Flyes20 kg.1260
20 kg.1260
20 kg.1260
Shoulders
30 Degree Dumbbell Raises12 kg.1260
12 kg.1260
12 kg.1260
Front Dumbbell Raises12 kg.1260
12 kg.1260
12 kg.1260
Machine Shoulder Press30 kg.1260
30 kg.1260
30 kg.1260
Triceps
Triceps Cable Pushdowns18 kg.1260
18 kg.1260
18 kg.1260
One-Arm Dumbbell Extensions12 kg.1260
12 kg.1260
12 kg.1260
One-Dumbbell Triceps Extensions11 kg.1260
11 kg.1260
11 kg.1260
Abs
Crunches-6030
-6030
-6030
Leg Raises-1230
-1230
Side Crunches-1230
-1230
-1230
-1230
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Lat Pulldown with Neutral Grip90 kg.1260
90 kg.1260
90 kg.1260
Seated Cable Rows90 kg.1260
90 kg.1260
90 kg.1260
Biceps
Cable Curls24 kg.1260
24 kg.1260
24 kg.1260
Standing Dumbbell Curls18 kg.1260
18 kg.1260
18 kg.1260
Thighs
Angled Leg Press120 kg.1260
120 kg.1260
120 kg.1260
Leg Extensions30 kg.1260
30 kg.1260
30 kg.1260
Lying Leg Curls30 kg.1260
30 kg.1260
30 kg.1260
Calves
Standing Calf Raise (no weight)-2060
-2060
-2060

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