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:
ChangeforDerek on May 12, 2018
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Calves, Lower Back, Biceps, Chest, Triceps, Shoulders, Abs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats-660
-660
-660
-660
-660
Seated Machine Leg Press-1260
-1260
-1260
-1260
Leg Extensions-1260
-1260
-1260
Seated Leg Curls-1260
-1260
-1260
Hip Adduction Machine-1260
-1260
-1260
Calves
Standing Calf Raises-2060
-2060
-2060
-2060
Calf Presses-2060
-2060
-2060
-2060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts-660
-660
-660
-660
Back
Bent-Over Barbell Rows-1260
-1260
-1260
T-Bar Rows-1260
-1260
-1260
One-Arm Dumbbell Bent-Over Rows-1260
-1260
-1260
Biceps
Standing Barbell Curls-1260
-1260
-1260
-1260
Seated Hammer Curls-1260
-1260
-1260
-1260
EZ Bar Preacher Curls-1260
-1260
-1260
-1260
Cable Curls-5060

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