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:
bugman on April 25, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps
Description
begining

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press95 lbs.890
130 lbs.890
170 lbs.690
170 lbs.690
Cable Crossovers--90
--90
--90
--90
Flat Bench Dumbbell Flyes30 lbs.1090
35 lbs.1090
40 lbs.1090
40 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns45 lbs.1090
50 lbs.1090
55 lbs.1090
60 lbs.1090
Thighs
Barbell Squats55 lbs.8120
95 lbs.8120
115 lbs.6120
125 lbs.6120
Leg Extensions80 lbs.890
80 lbs.890
80 lbs.890
80 lbs.890
Angled Leg Press110 lbs.8120
140 lbs.8120
170 lbs.8120
230 lbs.8120
Lying Leg Curls55 lbs.1090
55 lbs.1090
55 lbs.1090
55 lbs.1090
Calves
Seated Calf Raises65 lbs.1060
65 lbs.1060
65 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans55 lbs.5120
75 lbs.5120
90 lbs.5120
Shoulders
Seated Dumbbell Press35 lbs.890
35 lbs.890
40 lbs.890
40 lbs.890
Lateral Dumbbell Raises8 lbs.1090
10 lbs.1090
12 lbs.1090
15 lbs.1090
Front Dumbbell Raises10 lbs.1090
10 lbs.1090
15 lbs.1090
15 lbs.1090
Back
Wide-Grip Front Pulldowns105 lbs.1090
105 lbs.1090
105 lbs.1090
105 lbs.1090
Close-Grip Pulldowns110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
T-Bar Rows45 lbs.1090
55 lbs.1090
75 lbs.1090
95 lbs.1090
One-Arm Dumbbell Bent-Over Rows35 lbs.890
35 lbs.890
40 lbs.890
45 lbs.890
Biceps
Standing Alternate Dumbbell Curls30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090

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