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:
crane84 on September 20, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Back, Chest, Triceps, Thighs, Lower Back, Calves, Trapezius
Workout Length:
7 days
Workout Days:
Sunday, Monday, Wednesday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls2 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows2 lbs.1060
Biceps
Concentration Curls2 lbs.1060
Back
Close-Grip Pulldowns2 lbs.1060
Biceps
Barbell Preacher Curls2 lbs.1060
Back
Reverse Fly2 lbs.1060
Biceps
Incline Dumbbell Curls2 lbs.1060
Back
Machine Seated Rows2 lbs.1060
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press--60
Triceps
Close-Grip Bench Press--60
Chest
Incline Dumbbell Press--60
Triceps
One-Dumbbell Triceps Extensions--60
Chest
Dumbbell Flyes--60
Triceps
One-Arm Dumbbell Kickbacks--60
Chest
Pushups: Feet on Swiss Ball--60
Triceps
Triceps Bench Dips--60

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