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:
jponsler on February 26, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press50 lbs.860
50 lbs.860
50 lbs.860
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
20 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
Partial Dumbbell Squats35 lbs.1490
35 lbs.1490
35 lbs.1490
Calves
Seated Barbell Calf Raises65 lbs.1060
Lower Back
Back Extension: Ground-1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

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