This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
graybone on April 27, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press110 lbs.15120
135 lbs.10120
165 lbs.8120
190 lbs.6120
220 lbs.4120
Incline Barbell Press125 lbs.8120
155 lbs.4120
165 lbs.2120
180 lbs.1120
Incline Dumbbell Press45 lbs.10120
50 lbs.8120
55 lbs.6120
Flat Bench Dumbbell Flyes45 lbs.8120
50 lbs.6120
60 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats75 lbs.20120
105 lbs.15120
125 lbs.10120
125 lbs.10120
185 lbs.6120
Lower Back
Deadlifts100 lbs.15120
140 lbs.12120
170 lbs.10120
170 lbs.10120
Thighs
Lying Leg Curls55 lbs.10120
70 lbs.8120
70 lbs.6120
80 lbs.6120
Dumbbell Lunges25 lbs.20120
25 lbs.20120
25 lbs.20120
25 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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