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:
Glen on February 19, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Expert
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
i just created it out of the blue and i do not think that it is very good i just do it daily and dont think that it is very hard.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Decline Barbell Press135 lbs.1060
135 lbs.1060
135 lbs.1060
Cable Crossovers40 lbs.1160
40 lbs.1160
40 lbs.1160
Triceps
Lying Triceps Extensions65 lbs.860
65 lbs.860
65 lbs.860
Triceps Cable Pushdowns55 lbs.1060
55 lbs.1060
Triceps Parallel-Bar Dips-960
-960
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 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges55 lbs.1090
55 lbs.1090
55 lbs.1090
55 lbs.1090
Duck Hack Squats120 lbs.1090
120 lbs.1090
120 lbs.1090
120 lbs.1090
Stiff-Legged Dumbbell Deadlifts15 lbs.1790
15 lbs.1790
15 lbs.1790
Leg Extensions60 lbs.1490
60 lbs.1490
Calves
Donkey Calf Raises200 lbs.1060
200 lbs.1060
Seated Calf Raises55 lbs.1360
55 lbs.1360
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

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