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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:

cwinek2 on June 25, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Biceps, Back, Trapezius, Abs, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	8	60
	115 lbs.	8	60
	135 lbs.	8	60
	115 lbs.	8	60
	95 lbs.	8	60
Pushups	-	10	60
	-	10	60
	-	10	60
Incline Barbell Press	95 lbs.	10	60
	95 lbs.	10	60
	95 lbs.	10	60
Dumbbell Bench Press	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Curl Bar Curls	40 lbs.	15	60
	40 lbs.	14	60
	40 lbs.	13	60
	40 lbs.	12	60
	40 lbs.	11	60
	40 lbs.	10	60
	40 lbs.	9	60
	40 lbs.	8	60
	40 lbs.	7	60
	40 lbs.	6	60
	40 lbs.	5	60
	40 lbs.	4	60
	40 lbs.	3	60
	40 lbs.	2	60
	40 lbs.	1	60
	40 lbs.	-	60
Standing Dumbbell Curls	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Standing Hammer Curls	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Back
Pull Ups	-	10	60

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