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:
Franstine on September 26, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press60 lbs.890
80 lbs.890
100 lbs.690
100 lbs.690
Incline Dumbbell Press25 lbs.890
25 lbs.890
25 lbs.690
30 lbs.690
Flat Bench Dumbbell Flyes20 lbs.1090
20 lbs.1090
25 lbs.1090
25 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns30 lbs.1090
30 lbs.1090
35 lbs.1090
35 lbs.1090
Thighs
Barbell Squats35 lbs.8120
65 lbs.8120
75 lbs.6120
85 lbs.6120
Leg Extensions60 lbs.890
60 lbs.890
60 lbs.890
60 lbs.890
Angled Leg Press80 lbs.8120
100 lbs.8120
120 lbs.8120
160 lbs.8120
Lying Leg Curls35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Calves
Seated Calf Raises45 lbs.1060
45 lbs.1060
45 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans45 lbs.5120
45 lbs.5120
55 lbs.5120
Shoulders
Seated Dumbbell Press20 lbs.890
20 lbs.890
25 lbs.890
25 lbs.890
Lateral Dumbbell Raises5 lbs.1090
8 lbs.1090
8 lbs.1090
8 lbs.1090
Front Dumbbell Raises8 lbs.1090
8 lbs.1090
8 lbs.1090
10 lbs.1090
Back
Wide-Grip Front Pulldowns65 lbs.1090
65 lbs.1090
65 lbs.1090
65 lbs.1090
Close-Grip Pulldowns70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
T-Bar Rows30 lbs.1090
35 lbs.1090
45 lbs.1090
60 lbs.1090
One-Arm Dumbbell Bent-Over Rows20 lbs.890
25 lbs.890
25 lbs.890
25 lbs.890
Biceps
Standing Alternate Dumbbell Curls20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090

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