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:
dark_knight on April 22, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
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 Press60 lbs.890
85 lbs.890
110 lbs.690
110 lbs.690
Incline Dumbbell Press30 lbs.890
30 lbs.890
35 lbs.690
40 lbs.690
Flat Bench Dumbbell Flyes15 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns25 lbs.1090
25 lbs.1090
30 lbs.1090
35 lbs.1090
Thighs
Barbell Squats45 lbs.10120
75 lbs.8120
85 lbs.8120
95 lbs.6120
Leg Extensions60 lbs.890
60 lbs.890
60 lbs.890
60 lbs.890
Angled Leg Press90 lbs.8120
110 lbs.8120
130 lbs.8120
180 lbs.8120
Lying Leg Curls40 lbs.1090
40 lbs.1090
40 lbs.1090
40 lbs.1090
Calves
Seated Calf Raises45 lbs.1060
45 lbs.1060
45 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans45 lbs.5120
45 lbs.5120
55 lbs.5120
Shoulders
Seated Dumbbell Press20 lbs.890
25 lbs.890
25 lbs.890
25 lbs.890
Lateral Dumbbell Raises5 lbs.1090
8 lbs.1090
8 lbs.1090
8 lbs.1090
Front Dumbbell Raises8 lbs.1090
8 lbs.1090
10 lbs.1090
15 lbs.1090
Back
Wide-Grip Front Pulldowns60 lbs.1090
60 lbs.1090
60 lbs.1090
60 lbs.1090
Close-Grip Pulldowns80 lbs.1090
80 lbs.1090
80 lbs.1090
80 lbs.1090
T-Bar Rows25 lbs.1090
35 lbs.1090
45 lbs.1090
60 lbs.1090
One-Arm Dumbbell Bent-Over Rows20 lbs.890
25 lbs.890
25 lbs.890
25 lbs.890
Biceps
Standing Alternate Dumbbell Curls20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090

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