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:
robinedwards on August 07, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press150 lbs.860
150 lbs.860
150 lbs.860
150 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1160
35 lbs.1160
35 lbs.1160
Cable Crossovers40 lbs.1160
40 lbs.1160
40 lbs.1160
Triceps
Lying Triceps Extensions65 lbs.860
65 lbs.860
65 lbs.860
Triceps Cable Pushdowns50 lbs.1260
50 lbs.1260
Triceps Parallel-Bar Dips-960
-960
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 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats180 lbs.1090
180 lbs.1090
180 lbs.1090
180 lbs.1090
Barbell Lunges50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
Lying Leg Curls45 lbs.1490
45 lbs.1490
45 lbs.1490
Leg Extensions60 lbs.1490
60 lbs.1490
Calves
Standing Calf Raises200 lbs.1060
200 lbs.1060
Seated Calf Raises55 lbs.1360
55 lbs.1360
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

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