THREE A WEEKS

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:
Jcline7 on April 02, 2009
Comments:
Workout Category:
Toning
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press155 lbs.860
155 lbs.860
155 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1360
35 lbs.1360
Back
Seated Cable Rows115 lbs.860
115 lbs.860
115 lbs.860
Wide-Grip Front Pulldowns105 lbs.1060
105 lbs.1060
Lower Back
Machine Low Back Extensions120 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press40 lbs.860
40 lbs.860
40 lbs.860
Trapezius
Barbell Upright Rows65 lbs.860
65 lbs.860
Triceps
One-Dumbbell Triceps Extensions40 lbs.860
40 lbs.860
40 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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