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:
BRSIII on July 08, 2009
Users:
Comments:
Body Parts:
Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press75 lbs.12120
80 lbs.10120
85 lbs.8120
90 lbs.6120
Barbell Bench Press85 lbs.12120
100 lbs.8120
110 lbs.6120
115 lbs.5120
Cable Crossovers20 lbs.10120
30 lbs.8120
30 lbs.6120
40 lbs.5120
Pec Deck Flyes50 lbs.10120
50 lbs.10120
50 lbs.10120
50 lbs.10120
Back
Wide-Grip Front Pulldowns65 lbs.12120
75 lbs.10120
80 lbs.8120
85 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows65 lbs.12120
70 lbs.10120
75 lbs.8120
85 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls15 lbs.12120
20 lbs.10120
25 lbs.6120
30 lbs.5120
EZ Curl Bar Curls35 lbs.12120
45 lbs.8120
50 lbs.6120
55 lbs.5120
Standing Barbell Curls45 lbs.10120
45 lbs.10120
45 lbs.10120
45 lbs.10120
Triceps
Triceps Cable Pushdowns30 lbs.12120
35 lbs.10120
40 lbs.8120
45 lbs.6120
Close-Grip Bench Press65 lbs.12120
70 lbs.8120
80 lbs.8120
85 lbs.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups10 lbs.260
10 lbs.260
10 lbs.260
Barbell Wrist Curls30 lbs.2060
30 lbs.2060
30 lbs.2060
Barbell Reverse Wrist Curls15 lbs.2060
15 lbs.2060
15 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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