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:
 Unrated
Created By:
linba on January 18, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Back, Trapezius, Lower Back, Abs, Biceps, Triceps, Thighs, Calves

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press135 lbs.1060
225 lbs.460
205 lbs.860
185 lbs.1260
165 lbs.1660
Barbell Bench Press135 lbs.1060
225 lbs.460
205 lbs.860
205 lbs.1260
175 lbs.1660
Pec Deck Flyes150 lbs.1060
170 lbs.1060
170 lbs.1060
170 lbs.1260
Shoulders
Seated Dumbbell Press60 lbs.1060
85 lbs.460
75 lbs.860
70 lbs.1260
65 lbs.1660
Lateral Dumbbell Raises20 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1260
Front Dumbbell Raises20 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.740 miles15-
Basketball0.000 miles45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns130 lbs.1260
145 lbs.1060
160 lbs.1060
175 lbs.860
190 lbs.860
Bent-Over Barbell Rows95 lbs.1260
135 lbs.1060
175 lbs.860
175 lbs.860
T-Bar Rows90 lbs.1260
135 lbs.1060
225 lbs.860
225 lbs.860
Seated Cable Rows100 lbs.1060
130 lbs.1060
160 lbs.1060
160 lbs.1060
Close-Grip Pulldowns100 lbs.1060
130 lbs.1060
160 lbs.1060
160 lbs.1060
Trapezius
Barbell Shrugs225 lbs.1060
225 lbs.1060
225 lbs.1060
Shoulders
Machine Rear Deltoid Extensions80 lbs.1060
80 lbs.1060
80 lbs.1060
Lower Back
Back Extensions-1060
-1060
-1060
Abs
Dumbbell Side Bends45 lbs.2030
45 lbs.2030
Flutter Kicks-2030
Hanging Knee Tucks-2030
Machine Crunches60 lbs.2030
60 lbs.2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles0-
0.000 miles0-

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