THE BEGINING

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:
willh884845 on January 07, 2010
Comments:
Workout Category:
Strength Training Only
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
Barbell Bench Press185 lbs.860
185 lbs.860
185 lbs.860
185 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1160
45 lbs.1160
45 lbs.1160
Cable Crossovers50 lbs.1160
50 lbs.1160
Triceps
Lying Triceps Extensions80 lbs.860
80 lbs.860
80 lbs.860
One-Arm Dumbbell Kickbacks20 lbs.1060
20 lbs.1060
20 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
Barbell Lunges65 lbs.1090
65 lbs.1090
65 lbs.1090
65 lbs.1090
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
Standing Leg Curls20 lbs.1790
20 lbs.1790
Leg Extensions70 lbs.1490
70 lbs.1490
Calves
Standing Calf Raises240 lbs.1060
240 lbs.1060
240 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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