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:
jmonaco on February 05, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press110 lbs.860
110 lbs.860
110 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1360
25 lbs.1360
25 lbs.1360
Back
One-Arm Dumbbell Bent-Over Rows35 lbs.860
35 lbs.860
35 lbs.860
Forearms
Dumbbell Wrist Curls20 lbs.1060
Biceps
Standing Barbell Curls50 lbs.860
50 lbs.860
Seated Hammer Curls15 lbs.1460
15 lbs.1460
Triceps
One-Dumbbell Triceps Extensions25 lbs.860
25 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1460
10 lbs.1460
Abs
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Dumbbell Squats30 lbs.1390
30 lbs.1390
Partial Dumbbell Squats30 lbs.1390
30 lbs.1390
Calves
Seated Dumbbell Calf Raises25 lbs.1060
25 lbs.1060
Shoulders
Seated Dumbbell Press25 lbs.860
25 lbs.860
Lateral Dumbbell Raises8 lbs.1160
8 lbs.1160
Trapezius
Dumbbell Upright Rows20 lbs.860
20 lbs.860
20 lbs.860
Lower Back
Back Extensions-1060
-1060
Abs
Crunches-2515
-2515
Side Crunches-2520
-2515

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