This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
pocjln7 on September 18, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press180 lbs.860
180 lbs.860
180 lbs.860
180 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1060
45 lbs.1060
45 lbs.1060
Cable Crossovers50 lbs.1060
50 lbs.1060
50 lbs.1060
Back
Close-Grip Pulldowns130 lbs.860
130 lbs.860
130 lbs.860
130 lbs.860
Bent-Over Barbell Rows75 lbs.1160
75 lbs.1160
75 lbs.1160
Cross-Bench Dumbbell Pullovers40 lbs.1060
40 lbs.1060
40 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press45 lbs.860
45 lbs.860
45 lbs.860
Lateral Dumbbell Raises12 lbs.1560
12 lbs.1560
12 lbs.1560
Trapezius
Barbell Upright Rows75 lbs.860
75 lbs.860
Dumbbell Shrugs55 lbs.1260
55 lbs.1260
Triceps
One-Arm Dumbbell Extensions25 lbs.860
25 lbs.860
25 lbs.860
Triceps Cable Pushdowns65 lbs.1060
65 lbs.1060
65 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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