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:
puddingpop on March 02, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Endurance
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Lower Back, Thighs, Biceps
Description
only have dumbells

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press195 lbs.1060
300 lbs.560
305 lbs.360
315 lbs.160
320 lbs.360
Incline Dumbbell Press25 lbs.1260
25 lbs.1260
25 lbs.1260
Shoulders
Standing Barbell Press95 lbs.860
95 lbs.860
95 lbs.860
Triceps
Lying Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts190 lbs.1060
240 lbs.560
250 lbs.360
260 lbs.160
260 lbs.360
Thighs
Barbell Squats175 lbs.1060
265 lbs.560
275 lbs.360
285 lbs.160
285 lbs.360
Back
Wide-Grip Front Pulldowns160 lbs.1260
160 lbs.1260
160 lbs.1260
Biceps
EZ Curl Bar Curls50 lbs.860
50 lbs.860
50 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Rowing Machine0.000 miles0-

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