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:
dannyamp on February 09, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Calves, Back, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press-1060
-860
-660
-460
-260
Incline Dumbbell Press-1060
-860
-660
Pec Deck Flyes-1060
-860
-660
Cable Crossovers-1260
-1060
-1060
Triceps
Close-Grip Bench Press-1060
-860
-660
Triceps Cable Pushdowns-1060
-1060
-860
-660
Lying Triceps Extensions-1060
-860
-660
Bent-Over Triceps Cable Extension-1060
-1060
-1060
Calves
Standing Calf Raises-1060
-1060
-1060
-1060
One-Leg Dumbbell Calf Raises-1260
-1260
-1260
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns-1060
-860
-660
-460
T-Bar Rows-1060
-860
-860
Seated Cable Rows-1060
-860
-660
One-Arm Dumbbell Bent-Over Rows-1060
-1060
-1060
Biceps
Standing Barbell Curls-1260
-1060
-1060
-860
Incline Dumbbell Curls-1260
-1060
-1060
EZ Curl Bar Curls-1060
-860
-660
Concentration Curls-1060
-1060
-1060
Forearms
Barbell Wrist Curls-1060
-1060
-1060
-1060
Barbell Reverse Wrist Curls-860
-860
-860
-860

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