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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:
kellis12 on March 21, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press70 lbs.890
95 lbs.890
120 lbs.690
120 lbs.690
Incline Dumbbell Press25 lbs.890
30 lbs.890
30 lbs.690
35 lbs.690
Flat Bench Dumbbell Flyes20 lbs.1090
25 lbs.1090
30 lbs.1090
30 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns35 lbs.1090
35 lbs.1090
40 lbs.1090
45 lbs.1090
Thighs
Barbell Squats45 lbs.8120
75 lbs.8120
85 lbs.6120
105 lbs.6120
Leg Extensions60 lbs.890
60 lbs.890
60 lbs.890
60 lbs.890
Angled Leg Press90 lbs.8120
110 lbs.8120
140 lbs.8120
180 lbs.8120
Lying Leg Curls40 lbs.1090
40 lbs.1090
40 lbs.1090
40 lbs.1090
Calves
Seated Calf Raises50 lbs.1060
50 lbs.1060
50 lbs.1060
Chest
Decline Barbell Press--60
--60
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans45 lbs.5120
55 lbs.5120
65 lbs.5120
Shoulders
Seated Dumbbell Press25 lbs.890
25 lbs.890
30 lbs.890
30 lbs.890
Lateral Dumbbell Raises8 lbs.1090
8 lbs.1090
8 lbs.1090
10 lbs.1090
Front Dumbbell Raises8 lbs.1090
8 lbs.1090
10 lbs.1090
10 lbs.1090
Back
Wide-Grip Front Pulldowns80 lbs.1090
80 lbs.1090
80 lbs.1090
80 lbs.1090
Close-Grip Pulldowns80 lbs.1090
80 lbs.1090
80 lbs.1090
80 lbs.1090
T-Bar Rows35 lbs.1090
40 lbs.1090
55 lbs.1090
70 lbs.1090
One-Arm Dumbbell Bent-Over Rows25 lbs.890
25 lbs.890
30 lbs.890
30 lbs.890
Biceps
Standing Alternate Dumbbell Curls25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090

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