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:
stephen55 on September 30, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Back, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press120 lbs.1260
125 lbs.1060
135 lbs.860
140 lbs.660
Incline Dumbbell Flyes20 lbs.1660
25 lbs.1260
30 lbs.1060
35 lbs.860
One-Arm Incline Neutral Dumbbell Press15 lbs.1660
17 lbs.1260
20 lbs.1060
22 lbs.860
Triceps
Triceps Cable Pushdowns60 lbs.1260
65 lbs.1060
70 lbs.860
75 lbs.660
Close-Grip Bench Press90 lbs.1660
95 lbs.1260
100 lbs.1060
105 lbs.860
One-Dumbbell Triceps Extensions20 lbs.1660
25 lbs.1260
30 lbs.1060
35 lbs.860
Abs
Bicycle Crunches-1230
-1230
Closed Leg Toe Touches-2530
-2530
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Squats20 lbs.1260
25 lbs.1060
30 lbs.860
35 lbs.660
Forward Lunges-1660
-1260
-1060
-860
Leg Extensions40 lbs.1660
45 lbs.1260
50 lbs.1060
55 lbs.860
Calves
Seated Barbell Calf Raises30 lbs.1660
35 lbs.1260
40 lbs.1060
45 lbs.860
Standing Barbell Calf Raises20 lbs.1660
25 lbs.1260
30 lbs.1060
35 lbs.860
Abs
Bicycle Crunches-1230
-1230
Closed Leg Toe Touches-2030
-2030

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