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:
camnasty on May 18, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Abs, Chest, Triceps, Biceps, Lower Back, Thighs, Calves
Workout Length:
6 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-3030
Bench Knee Tucks-4530
Bridge (Plank)-13030
Cable Crunches120 lbs.6030
Side Jackknifes-4530
Side Plank-13030
Chest
Barbell Bench Press135 lbs.3060
Incline Dumbbell Press45 lbs.3060
Machine Chest Press130 lbs.3060
Pec Deck Flyes160 lbs.3060
Pushups-7560
Incline Barbell Press135 lbs.3060
Incline Dumbbell Flyes20 lbs.2460
Dumbbell Flyes20 lbs.2460
Decline Barbell Press135 lbs.2460
Triceps
Triceps Cable Pushdowns130 lbs.3060
Machine Triceps Extensions70 lbs.2460
Reverse-Grip Triceps Extension70 lbs.2460
Decline Triceps Extension50 lbs.2460
Incline Lying Triceps Extension50 lbs.2460
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls20 lbs.3060
Standing Barbell Curls60 lbs.3060
Seated Hammer Curls25 lbs.3060
Standing Dumbbell Curls50 lbs.3060
Concentration Curls20 lbs.4560
Barbell Preacher Curls50 lbs.3060
Seated Curls20 lbs.3060
Standing Barbell Reverse Curls50 lbs.3060
Lower Back
Machine Low Back Extensions190 lbs.3060
Back Extension: Plank Hold with Lift-2060

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