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:
amcaswell on September 07, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Thighs, Calves, Biceps, Forearms, Abs, Chest, Back, Lower Back, Shoulders, Trapezius, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press290 lbs.1090
290 lbs.1090
290 lbs.1090
290 lbs.1090
Hack Squats210 lbs.1090
210 lbs.1090
210 lbs.1090
Dumbbell Lunges-1590
-1590
Leg Extensions80 lbs.1290
80 lbs.1290
Calves
Seated Calf Raises200 lbs.2560
200 lbs.2560
200 lbs.2560
Biceps
Standing Alternate Dumbbell Curls35 lbs.860
35 lbs.860
35 lbs.860
Cable Curls65 lbs.1260
65 lbs.1260
65 lbs.1260
Forearms
Barbell Wrist Curls40 lbs.1060
40 lbs.1060
40 lbs.1060
Abs
Ball Crunches-3025
-3025
Hanging Knee Tucks-2025
Incline Sit-Ups-1020
-1020
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes40 lbs.1160
40 lbs.1160
40 lbs.1160
Parallel-Bar Dips-960
-960
Back
Seated Cable Rows120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
Wide-Grip Front Pulldowns110 lbs.1060
110 lbs.1060
110 lbs.1060
Machine Pullovers60 lbs.1260
60 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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