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:
wbirddog on March 23, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Biceps, Shoulders, Trapezius, Triceps, Thighs, Calves, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press240 lbs.860
240 lbs.860
240 lbs.860
Pec Deck Flyes90 lbs.1060
90 lbs.1060
Machine Incline Chest Press160 lbs.1060
160 lbs.1060
Back
Close-Grip Pulldowns170 lbs.860
170 lbs.860
170 lbs.860
Lower Back
Machine Low Back Extensions170 lbs.1060
170 lbs.1060
Back
Wide-Grip Front Pulldowns155 lbs.1060
155 lbs.1060
Machine Pullovers90 lbs.1060
90 lbs.1060
Abs
Ball Crunches--20
Crunch Twists--20
Side Crunches-2520
-2515
Biceps
Standing Alternate Dumbbell Curls--60
Standing Barbell Curls--60
Seated Hammer Curls--60
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press160 lbs.860
160 lbs.860
160 lbs.860
Machine Lateral Raises45 lbs.1160
45 lbs.1160
45 lbs.1160
Trapezius
Dumbbell Upright Rows35 lbs.860
35 lbs.860
Dumbbell Shrugs75 lbs.1060
75 lbs.1060
Triceps
One-Arm Dumbbell Extensions30 lbs.860
30 lbs.860
One-Arm Dumbbell Kickbacks25 lbs.1060
25 lbs.1060
Abs
Dumbbell Side Bends--20
Crunches-2515
-2515
Side Crunches-2520
-2515

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