This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
 Rating: 4.5/5.0
Created By:
Brady8923 on March 21, 2010
Workout Category:
Strength Training Only
Workout Type:
Experience Level:
Target Gender:
Body Parts:
Chest, Triceps, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Incline Dumbbell Press50 lbs.1260
50 lbs.1260
50 lbs.1060
50 lbs.860
Barbell Bench Press115 lbs.1260
115 lbs.1060
115 lbs.1060
115 lbs.860
Cable Crossovers40 lbs.1560
40 lbs.1260
Triceps Cable Pushdowns70 lbs.1560
70 lbs.1260
70 lbs.1060
70 lbs.860
Lying Triceps Extensions30 lbs.1260
30 lbs.1060
30 lbs.860
One-Arm Dumbbell Kickbacks25 lbs.1260
25 lbs.1260
25 lbs.1060
Lateral Dumbbell Raises10 lbs.2060
10 lbs.1560
10 lbs.1260
10 lbs.1060
Rear Cable Raises30 lbs.1560
30 lbs.1260
30 lbs.1060
Plate Pickup Overhead Lift45 lbs.1060
45 lbs.860
45 lbs.860
Machine Rear Deltoid Extensions40 lbs.1260
40 lbs.1260
40 lbs.1060
Barbell Upright Rows40 lbs.1260
40 lbs.1260
40 lbs.1260
Dumbbell Shrugs50 lbs.1560
50 lbs.1260
50 lbs.1060

Workout routine comments

Great exercise plan. Enjoyed it a lot. A little site today,but worth it. I plan on doing this routine for the next couple of weeks. Thanks bro.
July 8, 2011 at 1:15pm

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