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:
sheinzel09 on January 18, 2010
Comments:
Body Parts:
Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press95 lbs.860
95 lbs.860
95 lbs.860
Lateral Dumbbell Raises12 lbs.1360
12 lbs.1360
12 lbs.1360
Trapezius
Dumbbell Upright Rows25 lbs.860
25 lbs.860
Barbell Shrugs115 lbs.1260
115 lbs.1260
Triceps
One-Dumbbell Triceps Extensions40 lbs.860
40 lbs.860
40 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1460
15 lbs.1460
15 lbs.1460
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Dumbbell Squats50 lbs.1090
50 lbs.1090
50 lbs.1090
Partial Dumbbell Squats45 lbs.1290
45 lbs.1290
Calves
Seated Dumbbell Calf Raises35 lbs.1060
35 lbs.1060
35 lbs.1060
Biceps
Standing Barbell Curls70 lbs.860
70 lbs.860
70 lbs.860
Incline Dumbbell Curls20 lbs.1460
20 lbs.1460
20 lbs.1460
Forearms
Barbell Wrist Curls65 lbs.1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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