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:
cprime on February 09, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Body Parts:
Shoulders, Trapezius, Abs, Back, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press35 lbs.860
35 lbs.860
35 lbs.860
Machine Lateral Raises25 lbs.1260
25 lbs.1260
Front Dumbbell Raises10 lbs.1460
10 lbs.1460
Trapezius
Barbell Upright Rows55 lbs.860
55 lbs.860
55 lbs.860
Dumbbell Shrugs40 lbs.1260
40 lbs.1260
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.)
Back
Seated Cable Rows110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
Reverse-Grip Bent-Over Barbell Rows50 lbs.1160
50 lbs.1160
50 lbs.1160
Machine Pullovers50 lbs.1360
50 lbs.1360
50 lbs.1360
Biceps
Standing Barbell Curls60 lbs.860
60 lbs.860
60 lbs.860
Seated Hammer Curls20 lbs.1260
20 lbs.1260
Standing Barbell Reverse Curls30 lbs.1360
30 lbs.1360
Forearms
Barbell Wrist Curls50 lbs.1060
50 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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