INSANEOCTANE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
fjmaddox
Rating:
 Rating: 3.0/5.0
Created By:
fjmaddox on April 08, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms
Description
no pain no gain. u cant get it in if u dont put it out. if ur not hurt at the end of the work out then ur doing something wrong.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press220 lbs.860
220 lbs.860
220 lbs.860
220 lbs.860
Flat Bench Dumbbell Flyes55 lbs.1060
55 lbs.1060
55 lbs.1060
Pec Deck Flyes80 lbs.1260
80 lbs.1260
80 lbs.1260
Back
Close-Grip Pulldowns160 lbs.860
160 lbs.860
160 lbs.860
160 lbs.860
Bent-Over Barbell Rows95 lbs.1060
95 lbs.1060
95 lbs.1060
Machine Pullovers80 lbs.1360
80 lbs.1360
80 lbs.1360
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 5
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press55 lbs.860
55 lbs.860
55 lbs.860
Lateral Dumbbell Raises15 lbs.1560
15 lbs.1560
Front Dumbbell Raises15 lbs.1660
15 lbs.1660
Trapezius
Barbell Upright Rows90 lbs.860
90 lbs.860
90 lbs.860
Barbell Shrugs155 lbs.1160
155 lbs.1160
Triceps
Lying Triceps Extensions95 lbs.860
95 lbs.860
95 lbs.860
Triceps Cable Pushdowns75 lbs.1160
75 lbs.1160
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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