MY WORK OUT

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:
kry5tal on March 04, 2009
Users:
Comments:
Workout Category:
Strength Training Only
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
Machine Chest Press100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
Pec Deck Flyes30 lbs.1460
30 lbs.1460
30 lbs.1460
Machine Incline Chest Press60 lbs.1160
60 lbs.1160
Back
Close-Grip Pulldowns70 lbs.860
70 lbs.860
70 lbs.860
70 lbs.860
Wide-Grip Front Pulldowns60 lbs.1060
60 lbs.1060
60 lbs.1060
Machine Pullovers30 lbs.1460
30 lbs.1460
Lower Back
Back Extension: Plank Hold with Lift-1060
-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 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press70 lbs.860
70 lbs.860
70 lbs.860
Lateral Dumbbell Raises8 lbs.1060
8 lbs.1060
8 lbs.1060
Trapezius
Dumbbell Upright Rows15 lbs.860
15 lbs.860
Dumbbell Shrugs25 lbs.1260
25 lbs.1260
Triceps
Machine Triceps Extensions40 lbs.860
40 lbs.860
40 lbs.860
Triceps Cable Pushdowns30 lbs.1260
30 lbs.1260
30 lbs.1260
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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