Online Fitness Trainer, Exercise Programs & Workout Routines
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:
 Rating: 5.0/5.0
Created By:
fryeday on April 26, 2012
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Thighs, Chest, Back, Shoulders, Trapezius, Triceps, Biceps, Calves
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday
Description

Full body "smoker" circuit with minimal rest. Works best for those who can't schedule a consistent workout program.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press450 lbs.1260
Chest
Barbell Bench Press165 lbs.1260
Back
Wide-Grip Front Pulldowns175 lbs.1260
Thighs
Dumbbell Lunges30 lbs.1260
Shoulders
Seated Barbell Front Press125 lbs.1260
Trapezius
Barbell Upright Rows110 lbs.1260
Triceps
Triceps Cable Pushdowns170 lbs.1260
Thighs
Leg Extensions190 lbs.1260
Biceps
EZ Curl Bar Curls80 lbs.1260
Thighs
Lying Leg Curls125 lbs.1260
Calves
Standing Calf Raises260 lbs.1260
Thighs
Dumbbell Squats65 lbs.1260
Chest
Dumbbell Bench Press70 lbs.1260
Back
Bent-Over Barbell Rows140 lbs.1260
Thighs
Dumbbell Lunges30 lbs.1260
Shoulders
Seated Dumbbell Press50 lbs.1260
Trapezius
Dumbbell Upright Rows35 lbs.1260
Triceps
One-Arm Dumbbell Kickbacks20 lbs.1260
Thighs
Leg Extensions190 lbs.1260
Biceps
Standing Alternate Dumbbell Curls25 lbs.1260
Thighs
Lying Leg Curls110 lbs.1260
Calves
Standing Calf Raises260 lbs.1260

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