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:
sweat on January 11, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press85 lbs.860
85 lbs.860
85 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1160
25 lbs.1160
Incline Dumbbell Flyes20 lbs.1260
20 lbs.1260
Triceps
One-Dumbbell Triceps Extensions25 lbs.860
25 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1360
10 lbs.1360
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press180 lbs.1090
180 lbs.1090
180 lbs.1090
180 lbs.1090
Standing Leg Curls15 lbs.1490
15 lbs.1490
15 lbs.1490
Leg Extensions50 lbs.1290
50 lbs.1290
Calves
Calf Presses160 lbs.1060
160 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-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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