WEEK 3

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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:
carboalex on April 25, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Thighs, Calves, Triceps, Biceps
Tags:
week 3
Description
30 min. workouts

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press135 lbs.1060
155 lbs.860
175 lbs.660
Machine Chest Press100 lbs.1060
110 lbs.860
120 lbs.660
Dumbbell Bench Press40 lbs.1060
45 lbs.860
50 lbs.660
Flat Bench Dumbbell Flyes20 lbs.1060
25 lbs.860
30 lbs.660
Cable Crossovers40 lbs.1060
40 lbs.1060
40 lbs.1060
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Smith Machine Behind-The-Neck Press95 lbs.1060
105 lbs.860
125 lbs.660
Seated Dumbbell Press30 lbs.1060
35 lbs.860
40 lbs.660
Lateral Dumbbell Raises20 lbs.1060
20 lbs.1060
20 lbs.1060
Front Dumbbell Raises20 lbs.1060
20 lbs.1060
20 lbs.1060
Rear Cable Raises20 lbs.1060
20 lbs.1060
20 lbs.1060

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