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:
bigdog11 on February 09, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Thighs, Chest, Back, Shoulders, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Lying Leg Curls70 lbs.1060
Chest
Barbell Bench Press150 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows50 lbs.1060
Thighs
Dumbbell Squat Thrusters30 lbs.1060
Shoulders
Seated Dumbbell Press30 lbs.1060
Thighs
Leg Extensions100 lbs.1060
Biceps
Standing Barbell Curls50 lbs.1060
Triceps
Triceps Bench Dips-1060
Thighs
Dumbbell Bulgarian Split Squat30 lbs.1060
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Lying Leg Curls70 lbs.1060
--60
--60
Chest
Barbell Bench Press150 lbs.1060
--60
--60
Back
One-Arm Dumbbell Bent-Over Rows50 lbs.1060
--60
--60
Thighs
Dumbbell Squat Thrusters30 lbs.1060
--60
--60
Shoulders
Seated Dumbbell Press30 lbs.1060
--60
--60
Thighs
Leg Extensions100 lbs.1060
--60
--60
Triceps
Triceps Bench Dips-1060
--60
--60
Thighs
Dumbbell Bulgarian Split Squat30 lbs.1060
--60
--60
Biceps
Standing Barbell Curls50 lbs.1060
--60
--60

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