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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
rustic-thunder
Rating:
 Unrated
Created By:
rustic-thunder on October 27, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.890
140 lbs.890
180 lbs.690
180 lbs.690
Incline Dumbbell Press40 lbs.890
40 lbs.890
45 lbs.690
50 lbs.690
Flat Bench Dumbbell Flyes30 lbs.1090
35 lbs.1090
45 lbs.1090
45 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns50 lbs.1090
50 lbs.1090
55 lbs.1090
65 lbs.1090
Thighs
Barbell Squats65 lbs.8120
105 lbs.8120
125 lbs.6120
145 lbs.6120
Leg Extensions90 lbs.890
90 lbs.890
90 lbs.890
90 lbs.890
Angled Leg Press130 lbs.8120
160 lbs.8120
190 lbs.8120
260 lbs.8120
Lying Leg Curls60 lbs.1090
60 lbs.1090
60 lbs.1090
60 lbs.1090
Calves
Seated Calf Raises70 lbs.1060
70 lbs.1060
70 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans55 lbs.5120
80 lbs.5120
95 lbs.5120
Shoulders
Seated Dumbbell Press35 lbs.890
40 lbs.890
45 lbs.890
45 lbs.890
Lateral Dumbbell Raises10 lbs.1090
10 lbs.1090
12 lbs.1090
15 lbs.1090
Front Dumbbell Raises10 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090
Back
Wide-Grip Front Pulldowns115 lbs.1090
115 lbs.1090
115 lbs.1090
115 lbs.1090
Close-Grip Pulldowns120 lbs.1090
120 lbs.1090
120 lbs.1090
120 lbs.1090
T-Bar Rows50 lbs.1090
60 lbs.1090
80 lbs.1090
105 lbs.1090
One-Arm Dumbbell Bent-Over Rows35 lbs.890
40 lbs.890
45 lbs.890
45 lbs.890
Biceps
Standing Alternate Dumbbell Curls30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090

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