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:
downformineus on June 07, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Lower Back, Thighs, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press190 lbs.1060
295 lbs.560
300 lbs.360
310 lbs.160
315 lbs.360
Incline Dumbbell Press25 lbs.1260
25 lbs.1260
25 lbs.1260
Shoulders
Standing Barbell Press95 lbs.860
95 lbs.860
95 lbs.860
Triceps
Lying Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts190 lbs.1060
240 lbs.560
250 lbs.360
260 lbs.160
260 lbs.360
Thighs
Barbell Squats215 lbs.1060
325 lbs.560
335 lbs.360
345 lbs.160
345 lbs.360
Back
Wide-Grip Front Pulldowns155 lbs.1260
155 lbs.1260
155 lbs.1260
Biceps
EZ Curl Bar Curls50 lbs.860
50 lbs.860
50 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Rowing Machine0.000 miles0-

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