THE ONE

This workout has been deleted

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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Created By:

bquayle5052 on August 04, 2009

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Comments:

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Biceps, Abs, Forearms, Shoulders, Back, Trapezius, Thighs

Description

good workout have fun.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	10	60
	-	8	60
	-	6	60
	-	6	60
Dumbbell Flyes	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Press	-	10	60
	-	8	60
	-	8	60
	-	6	60
Incline Dumbbell Flyes	-	10	60
	-	10	60
	-	10	60
Pushups	-	15	60
	-	15	60
	-	15	60
Biceps
Barbell Preacher Curls	-	12	60
	-	10	60
	-	10	60
Concentration Curls	-	12	60
	-	12	60
	-	10	60
Seated Hammer Curls	-	10	60
	-	10	60
	-	10	60
Single-Arm Preacher Hammer Curl	-	10	60
	-	10	60
	-	10	60
Standing Dumbbell Curls	-	10	60
	-	10	60
	-	10	60
Abs
Dumbbell Side Bends	-	20	30
	-	20	30
Knee-Up Crunches	-	20	30
	-	20	30
Machine Crunches	-	25	30
	-	25	30
Sit-Ups	-	25	30
	-	25	30
Forearms
Barbell Reverse Wrist Curls	-	25	60
	-	25	60
Barbell Wrist Curls	-	25	60
	-	25	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Front Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Lateral Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Reverse Rear Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Seated Dumbbell Press	-	10	60
	-	8	60
	-	8	60
	-	6	60
Back
Dumbbell Pullovers	-	10	60
	-	10	60
	-	10	60
Lat Pulldown with Neutral Grip	-	10	60
	-	10	60
	-	10	60
One-Arm Dumbbell Bent-Over Rows	-	10	60
	-	10	60
	-	10	60
Seated Cable Rows	-	10	60
	-	10	60
	-	10	60
Trapezius
Barbell Shrugs	-	15	60
	-	12	60
	-	12	60
Barbell Upright Rows	-	15	60
	-	12	60
	-	12	60
Thighs
Leg Extensions	-	12	60
	-	10	60
	-	10	60
Lying Leg Curls	-	12	60
	-	10	60
	-	10	60
Prisoner Squats	-	25	60
	-	25	60
	-	25	60
Barbell Squats	-	12	60
	-	10	60
	-	8	60
	-	8	60

take 3rd day off. the 4th and 5th days are the same as days one and two

bquayle5052

August 4, 2009 at 1:49am