STRENGTHLY WORKOUT

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:
conrad77 on January 25, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
this workout will rip your muscle apart - you will be sore and hurt the next 2-3 days after on every muscle worked

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Decline Barbell Press115 lbs.1160
115 lbs.1160
115 lbs.1160
Cable Crossovers30 lbs.1560
30 lbs.1560
30 lbs.1560
Triceps
Lying Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Triceps Cable Pushdowns45 lbs.1160
45 lbs.1160
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats170 lbs.1090
170 lbs.1090
170 lbs.1090
170 lbs.1090
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Stiff-Legged Dumbbell Deadlifts15 lbs.1690
15 lbs.1690
15 lbs.1690
Leg Extensions60 lbs.1390
60 lbs.1390
Calves
Calf Presses200 lbs.1060
200 lbs.1060
Seated Calf Raises55 lbs.1360
55 lbs.1360
Lower Back
Machine Low Back Extensions100 lbs.1060
100 lbs.1060
100 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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