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:
horne29 on March 06, 2011
Workout Category:
Strength Training Only
Workout Type:
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Shoulders
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 5
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press160 lbs.1260
170 lbs.1060
180 lbs.860
Swiss-Ball Pushup-2060
Pushups: Close-Grip-1560
One-Arm Dumbbell Bent-Over Rows50 lbs.1260
60 lbs.1060
70 lbs.860
Bent-Over Barbell Rows120 lbs.1260
140 lbs.1060
160 lbs.860
Seated Cable Extensions-3060
Seated Dumbbell Press60 lbs.1260
70 lbs.1060
80 lbs.860
Shoulder Press with Tubing-2060
Lateral Raise and Rear Lateral Raise20 lbs.1060
30 lbs.1060
40 lbs.1060

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