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:
dpjones04 on June 28, 2009
Comments:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press120 lbs.860
120 lbs.860
120 lbs.860
Pec Deck Flyes50 lbs.1260
50 lbs.1260
Back
Close-Grip Pulldowns110 lbs.860
110 lbs.860
110 lbs.860
Wide-Grip Front Pulldowns95 lbs.1060
95 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press100 lbs.860
100 lbs.860
100 lbs.860
Trapezius
Dumbbell Upright Rows25 lbs.860
25 lbs.860
Triceps
Machine Triceps Extensions65 lbs.860
65 lbs.860
65 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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