TIRED OF BEING THE SCRAWNY WHITE BOY

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:
 Unrated
Created By:
sirkad on April 15, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Biceps, Thighs, Calves, Lower Back, Shoulders, Trapezius, Forearms
Description
My talk with a personal trainer said do one group a day so this is what i am coming up with so far

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press80 lbs.860
80 lbs.860
80 lbs.860
Pec Deck Flyes30 lbs.1560
30 lbs.1560
Machine Chest Press80 lbs.1160
80 lbs.1160
Triceps
One-Arm Dumbbell Extensions12 lbs.860
12 lbs.860
Rope Extensions30 lbs.1160
30 lbs.1160
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Biceps
Machine Preacher Curls--60
Standing Cable Bicep Curls: Alternating--60
Split Stance Curl to Press--60
Thighs
Barbell Squats--60
Hip Abduction Machine--60
Seated Machine Leg Press--60
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press170 lbs.1090
170 lbs.1090
170 lbs.1090
170 lbs.1090
Standing Leg Curls15 lbs.1290
15 lbs.1290
15 lbs.1290
Leg Extensions40 lbs.1690
40 lbs.1690
Calves
Donkey Calf Raises150 lbs.1060
150 lbs.1060
Lower Back
Machine Low Back Extensions70 lbs.1060
70 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

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