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:
ebron on January 07, 2011
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Back, Biceps, Forearms, Thighs, Calves, Shoulders, Trapezius
Tags:
Biceps, Legs, chest, Shoulders, back, 4 day split, tris

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press-1060
-860
-660
-460
Incline Barbell Press-1060
-1060
-1060
Decline Dumbbell Bench Press-1060
-1060
-1060
Cable Crossovers-1060
-1060
-1060
Triceps
Triceps Cable Pushdowns-1260
-1260
-1260
Rope Extensions-1060
-1060
-1060
One-Arm Dumbbell Kickbacks-1060
-1060
-1060
Lying Triceps Extensions-1060
-1060
-1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns-1060
-1060
-1060
-1060
Close-Grip Pulldowns-2060
-2060
-2060
Reverse-Grip Bent-Over Barbell Rows-1060
-1060
-1060
Machine Seated Rows-1060
-1060
-1060
-1060
Straight Arm Cable Pulldown-1560
-1560
-1560
Biceps
Standing Barbell Curls-1060
-860
-660
-460
Standing Alternate Dumbbell Curls-1060
-860
-660
Seated Hammer Curls-1260
-1060
-860
Standing Barbell Reverse Curls-1060
-1060
Concentration Curls-1560
-1560
-1560
Forearms
Barbell Wrist Curls-1260
-1060
-860
Barbell Reverse Wrist Curls-1260
-1060
-860

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