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:
shadow1983 on June 07, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Biceps, Triceps, Back, Lower Back, Trapezius, Abs, Shoulders, Calves, Thighs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.1060
100 lbs.1060
Decline Barbell Press100 lbs.1060
100 lbs.1060
Incline Barbell Press100 lbs.1060
100 lbs.1060
Biceps
Barbell Preacher Curls50 lbs.1060
50 lbs.1060
Seated Hammer Curls25 lbs.1060
25 lbs.1060
Standing Barbell Curls50 lbs.1060
50 lbs.1060
Triceps
Triceps Cable Pushdowns--60
--60
Decline Triceps Extension--60
--60
Machine Triceps Extensions--60
--60
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Machine Seated Rows55 lbs.1060
55 lbs.1060
One-Arm Dumbbell Bent-Over Rows30 lbs.1060
30 lbs.1060
Standing Cable Extensions75 lbs.1060
75 lbs.1060
Seated Cable Rows100 lbs.1060
100 lbs.1060
Lower Back
Deadlifts75 lbs.1060
75 lbs.1060
Back Extensions-1560
-2060
-2560
Trapezius
Barbell Shrugs50 lbs.1060
50 lbs.1060
Abs
Ball Crunches-1530
-1530
Barbell Rollout20 lbs.1530
20 lbs.1530
Swiss-Ball Knee Drive-1530
-1530

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