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:
hoopz on January 07, 2010
Comments:
Workout Category:
Strength Training Only
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 Press88 kg.1060
136 kg.560
138 kg.360
143 kg.160
145 kg.360
Incline Dumbbell Press11 kg.1260
11 kg.1260
11 kg.1260
Shoulders
Standing Barbell Press43 kg.860
43 kg.860
43 kg.860
Triceps
Lying Triceps Extensions23 kg.860
23 kg.860
23 kg.860
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts86 kg.1060
109 kg.560
113 kg.360
118 kg.160
118 kg.360
Thighs
Barbell Squats79 kg.1060
120 kg.560
125 kg.360
129 kg.160
129 kg.360
Back
Wide-Grip Front Pulldowns73 kg.1260
73 kg.1260
73 kg.1260
Biceps
EZ Curl Bar Curls23 kg.860
23 kg.860
23 kg.860
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 km0-
Rowing Machine0.000 km0-

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