This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
jbpr2008
Rating:
 Rating: 3.5/5.0
Created By:
jbpr2008 on January 11, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Thighs, Trapezius, Shoulders, Biceps, Triceps, Forearms, Chest, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats298 lbs.1260
408 lbs.1060
496 lbs.760
540 lbs.560
Angled Leg Press694 lbs.1060
893 lbs.860
1091 lbs.660
Lying Leg Curls265 lbs.860
309 lbs.660
353 lbs.460
Leg Extensions265 lbs.1260
353 lbs.1060
441 lbs.860
Hip Abduction Machine110 lbs.1260
198 lbs.860
287 lbs.460
Hip Adduction Machine110 lbs.1260
198 lbs.860
287 lbs.460
Trapezius
Four Way Neck Machine176 lbs.1060
220 lbs.760
265 lbs.560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press209 lbs.1260
254 lbs.860
298 lbs.660
342 lbs.460
386 lbs.260
Trapezius
Barbell Upright Rows209 lbs.860
254 lbs.560
Biceps
Standing Barbell Curls143 lbs.1060
187 lbs.860
231 lbs.660
Standing Alternate Dumbbell Curls77 lbs.860
99 lbs.560
121 lbs.260
Triceps
Lying Triceps Extensions165 lbs.1060
209 lbs.760
231 lbs.460
Triceps Cable Pushdowns243 lbs.1260
287 lbs.860
331 lbs.360
Forearms
Barbell Reverse Wrist Curls187 lbs.1060
231 lbs.860
254 lbs.660
298 lbs.360
Barbell Wrist Curls99 lbs.1060
99 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.310 miles0-

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