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:
fdamuth on March 07, 2019
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Shoulders, Abs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats115 lbs.150
135 lbs.120
155 lbs.80
185 lbs.40
Shoulders
Standing Dumbbell Press20 lbs.1560
20 lbs.1260
25 lbs.860
30 lbs.460
Thighs
Lying Leg Curls40 lbs.1560
45 lbs.1260
50 lbs.860
60 lbs.460
Shoulders
Lateral Dumbbell Raises15 lbs.1560
15 lbs.1260
20 lbs.860
25 lbs.460
Thighs
Dumbbell Reverse Lunge30 lbs.1560
30 lbs.1260
30 lbs.860
40 lbs.460
Abs
Crunches-1260
-1260
-1260
-1260
Reverse Crunches-1260
-1260
-1260
-1260
Side Crunches-1260
-1260
-1260
-1260
Side Plank-260
-260
-260
-260

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