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:
john42883 on March 16, 2010
Comments:
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1160
35 lbs.1160
Incline Dumbbell Flyes30 lbs.1160
30 lbs.1160
Triceps
Lying Triceps Extensions65 lbs.860
65 lbs.860
Triceps Cable Pushdowns50 lbs.1260
50 lbs.1260
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press260 lbs.1090
260 lbs.1090
260 lbs.1090
260 lbs.1090
Standing Leg Curls20 lbs.1590
20 lbs.1590
20 lbs.1590
Leg Extensions70 lbs.1290
70 lbs.1290
Calves
Donkey Calf Raises220 lbs.1060
220 lbs.1060
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

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