THE ONE

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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:
 Rating: 4.0/5.0
Created By:
bquayle5052 on August 04, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press-1060
-860
-660
-660
Dumbbell Flyes-1060
-1060
-1060
Incline Dumbbell Press-1060
-860
-860
-660
Incline Dumbbell Flyes-1060
-1060
-1060
Pushups-1560
-1560
-1560
Biceps
Barbell Preacher Curls-1260
-1060
-1060
Concentration Curls-1260
-1260
-1060
Seated Hammer Curls-1060
-1060
-1060
Single-Arm Preacher Hammer Curl-1060
-1060
-1060
Standing Dumbbell Curls-1060
-1060
-1060
Abs
Dumbbell Side Bends-2030
-2030
Knee-Up Crunches-2030
-2030
Machine Crunches-2530
-2530
Sit-Ups-2530
-2530
Forearms
Barbell Reverse Wrist Curls-2560
-2560
Barbell Wrist Curls-2560
-2560
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Front Dumbbell Raises-1060
-1060
-1060
Lateral Dumbbell Raises-1060
-1060
-1060
Reverse Rear Dumbbell Raises-1060
-1060
-1060
Seated Dumbbell Press-1060
-860
-860
-660
Back
Dumbbell Pullovers-1060
-1060
-1060
Lat Pulldown with Neutral Grip-1060
-1060
-1060
One-Arm Dumbbell Bent-Over Rows-1060
-1060
-1060
Seated Cable Rows-1060
-1060
-1060
Trapezius
Barbell Shrugs-1560
-1260
-1260
Barbell Upright Rows-1560
-1260
-1260
Thighs
Leg Extensions-1260
-1060
-1060
Lying Leg Curls-1260
-1060
-1060
Prisoner Squats-2560
-2560
-2560
Barbell Squats-1260
-1060
-860
-860

Workout routine comments

take 3rd day off. the 4th and 5th days are the same as days one and two
 
August 4, 2009 at 1:49am



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