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:
graybone on March 30, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Abs, Biceps, Forearms, Triceps

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Workout Routine Sample

Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press115 lbs.15120
140 lbs.10120
170 lbs.8120
195 lbs.6120
230 lbs.4120
Incline Barbell Press130 lbs.8120
160 lbs.4120
175 lbs.2120
185 lbs.1120
Incline Dumbbell Press45 lbs.10120
50 lbs.8120
55 lbs.6120
Flat Bench Dumbbell Flyes50 lbs.8120
55 lbs.6120
60 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Barbell Curls90 lbs.1060
95 lbs.860
105 lbs.660
110 lbs.460
Standing Alternate Dumbbell Curls40 lbs.1060
45 lbs.860
45 lbs.660
Seated Hammer Curls30 lbs.1260
35 lbs.1060
35 lbs.860
Standing Barbell Reverse Curls55 lbs.1060
55 lbs.1060
Concentration Curls25 lbs.1590
25 lbs.1590
Forearms
Barbell Wrist Curls70 lbs.1260
75 lbs.1060
80 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-

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