This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
bearclaw738 on January 16, 2010
Workout Category:
Strength Training Only
Workout Type:
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Biceps, Forearms, Triceps, Thighs, Shoulders
strength, muscle gain, builders
The best way to get started with simple weight lifting techniques that you can practice at home. All you need is a basic pair of dumb bells that you can add and take off weight as needed and a simple bench or low flat strong narrow table like a work bench, seat bench. This really works and will help you build strength, mass without all the shake and diet stuff!!!! Make it a 2 or 3 day routine a week or on weekends, but at least give yourself a day or 2 break. excellent for beginners, just use less weight and work your way up.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Incline Dumbbell Press25 lbs.860
25 lbs.860
25 lbs.860
25 lbs.860
Decline Barbell Press75 lbs.1060
75 lbs.1060
75 lbs.1060
Parallel-Bar Dips-960
Close-Grip Pulldowns70 lbs.860
70 lbs.860
70 lbs.860
70 lbs.860
Bent-Over Barbell Rows35 lbs.1160
35 lbs.1160
35 lbs.1160
Cross-Bench Dumbbell Pullovers15 lbs.1660
15 lbs.1660
15 lbs.1660

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