This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.2/5.0
Created By:
FitClick on October 29, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Biceps, Triceps, Abs, Back, Shoulders, Trapezius
Description
Hit your legs hard three days a week for three weeks to build maximum muscle mass. Light upper body workouts are also included.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats75 lbs.10120
85 lbs.10120
95 lbs.10120
105 lbs.10120
105 lbs.10120
Angled Leg Press120 lbs.10120
140 lbs.10120
160 lbs.10120
180 lbs.10120
200 lbs.10120
Lying Leg Curls40 lbs.1560
Standing Leg Curls20 lbs.1060
Biceps
Barbell Preacher Curls45 lbs.1060
Seated Hammer Curls20 lbs.1060
Triceps
Triceps Cable Pushdowns45 lbs.1060
Lying Triceps Extensions45 lbs.1060
50 lbs.1060
One-Arm Dumbbell Extensions15 lbs.1060
Abs
Leg Raises-2030
Side Crunches-2030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Close-Grip Pulldowns90 lbs.1060
Seated Cable Rows85 lbs.1060
One-Arm Dumbbell Bent-Over Rows35 lbs.1060
Shoulders
Seated Dumbbell Press25 lbs.1060
Front Dumbbell Raises10 lbs.1060
Lateral Dumbbell Raises10 lbs.1060
Rear Dumbbell Raises10 lbs.1060
Trapezius
Barbell Upright Rows45 lbs.1060
Dumbbell Shrugs40 lbs.1060
Abs
Leg Raises-2030
Side Crunches-2030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles45-

Workout routine comments

I can't lift weights. How can I make this workout effective for me since I can't lift weights?
 
February 8, 2012 at 9:41am
im dowm for this
 
February 1, 2012 at 4:50pm
wow this is going to be alot of work.. but a new year and a new me!!! :)
 
November 23, 2011 at 2:45pm

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