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:
fmultimedia on February 19, 2019
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Abs, Calves, Shoulders, Triceps, Biceps, Thighs, Lower Back
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press30 kg.80
Back
Standing Cable Rows35 kg.100
Abs
Dumbbell Side Bends20 kg.150
Weighted Swiss Ball Crunch--0
Chest
TRX Pushup and Superman-80
Back
TRX 45 Degree Row-120
Abs
Bridge (Plank)--0
Back
Gravitron Assisted Pull Up Machine-120
Chest
Parallel-Bar Dips-80
Abs
Rocky Abs-80
Calves
Standing Calf Raise (no weight)-1200
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press16 kg.80
Triceps
One-Dumbbell Triceps Extensions18 kg.120
Biceps
Seated Curls8 kg.100
Thighs
Dumbbell Sumo Squat20 kg.150
Shoulders
Lateral Dumbbell Raises8 kg.80
Thighs
Dumbbell Squats20 kg.120
Angled Leg Press60 kg.80
Triceps
Lying Triceps Extensions10 kg.100
Biceps
Standing Dumbbell Reverse Curls6 kg.120
Thighs
Leg Extensions50 kg.100
Calves
Standing Calf Raises80 kg.120
-120

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