BACK 90 CHIN

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:
Roynrg on January 03, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Thighs, Calves, Lower Back, Abs, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats180 lbs.1090
180 lbs.1090
180 lbs.1090
180 lbs.1090
Barbell Lunges55 lbs.1090
55 lbs.1090
55 lbs.1090
Standing Leg Curls20 lbs.1490
20 lbs.1490
Leg Extensions60 lbs.1590
60 lbs.1590
Calves
Donkey Calf Raises210 lbs.1060
210 lbs.1060
210 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-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
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press45 lbs.860
45 lbs.860
45 lbs.860
Lateral Dumbbell Raises12 lbs.1360
12 lbs.1360
12 lbs.1360
Trapezius
Barbell Upright Rows70 lbs.860
70 lbs.860
Barbell Shrugs125 lbs.1060
125 lbs.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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