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:
THUMP on March 12, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Back, Biceps, Thighs, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press125 lbs.1260
125 lbs.1060
115 lbs.1060
Incline Dumbbell Press100 lbs.1260
100 lbs.1060
100 lbs.1060
Dumbbell Bench Press30 lbs.1060
30 lbs.1060
30 lbs.1060
Incline Barbell Press95 lbs.1060
95 lbs.1060
95 lbs.1060
Pushups: Close-Grip-1060
-1060
-1060
Incline Pushups: Hands on Bench-1060
-1060
Triceps
Triceps Bench Dips-1060
-1060
-1060
Lying Triceps Extensions75 lbs.1060
75 lbs.1060
75 lbs.1060
Close-Grip Bench Press75 lbs.1060
75 lbs.1060
75 lbs.1060
Dumbbell Triceps Press55 lbs.1060
55 lbs.1060
55 lbs.1060
Pushups: Close Grip-1060
-1060
Back
Bent-Over Barbell Rows20 lbs.1060
20 lbs.1060
20 lbs.1060
Chinup-1060
-1060
Machine Seated Rows85 lbs.1060
85 lbs.1060
84 lbs.1060
Biceps
Standing Barbell Curls50 lbs.1060
50 lbs.1060
50 lbs.1060
Standing Dumbbell Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Standing Barbell Reverse Curls25 lbs.1060
25 lbs.1060
25 lbs.1060
Thighs
Leg Extensions95 lbs.1060
95 lbs.1060
75 lbs.1060
Angled Leg Press140 lbs.1060
140 lbs.1060
140 lbs.1060
Lying Leg Curls65 lbs.1060
65 lbs.1060
65 lbs.1060
Barbell Squats150 lbs.1060
150 lbs.1060
Shoulders
Seated Dumbbell Press45 lbs.1060
45 lbs.1060
45 lbs.1060
Front Dumbbell Raises15 lbs.1060
15 lbs.1060
15 lbs.1060
Seated Barbell Front Press65 lbs.1060
65 lbs.1060
65 lbs.1060
Seated Behind-The-Neck Press65 lbs.1060
65 lbs.1060
65 lbs.1060

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