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:
dylan33 on February 27, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press135 lbs.860
135 lbs.860
135 lbs.860
135 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1360
30 lbs.1360
30 lbs.1360
Incline Dumbbell Flyes25 lbs.1360
25 lbs.1360
25 lbs.1360
Triceps
One-Dumbbell Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1060
15 lbs.1060
Triceps Bench Dips-960
-960
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Dumbbell Squats40 lbs.1090
40 lbs.1090
40 lbs.1090
40 lbs.1090
Stiff-Legged Dumbbell Deadlifts15 lbs.1690
15 lbs.1690
15 lbs.1690
Partial Dumbbell Squats35 lbs.1290
35 lbs.1290
Calves
Seated Dumbbell Calf Raises30 lbs.1060
30 lbs.1060
Seated Barbell Calf Raises45 lbs.1660
45 lbs.1660
Lower Back
Back Extensions-1060
-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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