1ST GO

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:

ollievaldo on January 22, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Seated Barbell Calf Raises	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Standing Barbell Calf Raises	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Thighs
Barbell Hack Squat	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Barbell Lunges: Lateral	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Barbell Split Squat	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Barbell Thrusters	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Leg Extensions	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Abs
Knee to Chest Crunches	-	8	30
	-	8	30
	-	8	30
Reverse Crunches	-	8	30
	-	8	30
	-	8	30
V Sit-Ups	-	8	30
	-	8	30
	-	8	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Standing Barbell Reverse Curls	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Standing Dumbbell Curls	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Forearms
Barbell Reverse Wrist Curls	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Barbell Wrist Curls	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Triceps
Close-Grip Bench Press	50 lbs.	8	60
	40 lbs.	8	60
	30 lbs.	8	60
Dumbbell Triceps Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Machine Triceps Dips	-	16	60
	-	12	60
	-	8	60
Pushups: Close Grip	-	8	60
	-	8	60
	-	8	60

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