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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
ijones2401
Rating:
 Unrated
Created By:
ijones2401 on December 20, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Biceps, Chest, Forearms, Shoulders, Triceps, Back, Calves, Lower Back, Thighs, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists--30
Crunches--30
Biceps
Standing Barbell Curls--60
--60
Chest
Barbell Bench Press--60
--60
Incline Barbell Press--60
--60
Decline Barbell Press--60
--60
Forearms
Barbell Reverse Wrist Curls--60
--60
Dumbbell Wrist Curls--60
--60
Shoulders
Front Dumbbell Raises--60
--60
Lateral Dumbbell Raises--60
--60
Standing Barbell Press--60
--60
Standing Shoulder Pull, Internal Rotation--60
--60
Triceps
Triceps Cable Pushdowns--60
--60
Close-Grip Bench Press--60
--60
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Cable Crunches--30
Crunches--30
Back
Barbell Suitcase Deadlift--60
--60
Seated Cable Pulldowns--60
--60
Calves
Calf Presses--60
--60
Lower Back
Deadlifts--60
--60
Thighs
Angled Leg Press--60
--60
Barbell Lunges--60
--60
Trapezius
Dumbbell Shrugs--60
--60

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