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:
tb1075 on August 16, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Biceps, Forearms, Back, Lower Back, Shoulders, Trapezius, Thighs, Calves, Chest, Triceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bicycle Crunches--30
--30
--30
Ball Crunches--30
--30
--30
Plank on Swiss Ball--30
--30
--30
Swiss-Ball Knee Drive--30
--30
--30
Swiss Ball Jackknife Rotation--30
--30
--30
Biceps
EZ Curl Bar Curls--60
--60
--60
Suicide Curls--60
--60
--60
Concentration Curls--60
--60
--60
Forearms
Dumbbell Wrist Curls--60
--60
--60
Dumbbell Reverse Wrist Curls--60
--60
--60
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent-Over Barbell Rows--60
--60
--60
Cobra on Swiss Ball--60
--60
--60
Alternating Rows on Swiss Ball--60
--60
--60
Lower Back
Swiss-Ball Reverse Hyperextension--60
--60
--60
Deadlifts--60
--60
--60
Shoulders
Seated Dumbbell Press--60
--60
--60
Rear Dumbbell Raises--60
--60
--60
Trapezius
Barbell Upright Rows--60
--60
--60
Barbell Shrugs--60
--60
--60
Thighs
Barbell Squats--60
--60
--60
Barbell Lunges--60
--60
--60
Side-to-Side Hops--60
--60
--60
Squats with Swiss Ball--60
--60
--60
Leg Curl on Swiss Ball--60
--60
--60

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