This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
sway89
Rating:
 Unrated
Created By:
sway89 on April 10, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press70 lbs.860
70 lbs.860
70 lbs.860
70 lbs.860
Flat Bench Dumbbell Flyes60 lbs.1060
60 lbs.1060
60 lbs.1060
60 lbs.1060
Machine Chest Press110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
Triceps
One-Arm Dumbbell Extensions30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Rope Extensions80 lbs.1060
80 lbs.1060
80 lbs.1060
80 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
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats240 lbs.1090
240 lbs.1090
240 lbs.1090
240 lbs.1090
Dumbbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
Standing Leg Curls25 lbs.1590
25 lbs.1590
Leg Extensions80 lbs.1490
80 lbs.1490
Calves
Calf Presses270 lbs.1060
270 lbs.1060
270 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-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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