10 WEEKS PLAN

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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Created By:

txcrab on December 01, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Triceps, Trapezius, Biceps, Shoulders, Forearms, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	10	60
	-	8	60
	-	8	60
	-	6	60
Incline Barbell Press	-	8	60
	-	8	60
	-	6	60
Dumbbell Bench Press	-	8	60
	-	8	60
	-	6	60
Dumbbell Flyes	-	10	60
	-	10	60
Back
Dumbbell Pullovers	-	8	60
	-	8	60
Triceps
Machine Triceps Extensions	-	10	60
	-	8	60
	-	8	60
	-	6	60
Machine Triceps Dips	-	10	60
	-	10	60
	-	10	60
Triceps Bench Dips	-	8	60
	-	8	60
	-	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Chinup	-	8	60
	-	8	60
Trapezius
Dumbbell Upright Rows	-	8	60
	-	8	60
	-	8	60
Back
Seated Cable Rows	-	8	60
	-	8	60
Bent-Over Barbell Rows	-	8	60
	-	8	60
Lat Pulldown with Neutral Grip	-	10	60
	-	10	60
	-	8	60
Biceps
Standing Barbell Curls	-	8	60
	-	8	60
	-	6	60
EZ Bar Preacher Curls	-	8	60
	-	8	60
	-	6	60
Incline Dumbbell Curls	-	14	60
	-	14	60
Concentration Curls	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Dumbbell Push Press and One-Arm Dumbbell Row	0 miles	0	-

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