2 WEEK 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:

LESalvato616 on November 22, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	10	60
	130 lbs.	10	60
	145 lbs.	8	60
	150 lbs.	8	60
	160 lbs.	6	60
Shoulders
Seated Barbell Front Press	70 lbs.	10	60
	75 lbs.	8	60
	85 lbs.	6	60
	90 lbs.	6	60
	95 lbs.	4	60
Back
Wide-Grip Behind-The-Neck Pulldowns	90 lbs.	10	60
	95 lbs.	10	60
	105 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	12	60
	25 lbs.	10	60
	30 lbs.	10	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
	50 lbs.	12	60
	55 lbs.	10	60
Triceps Parallel-Bar Dips	-	20	60
	-	20	60
Chest
Flat Bench Dumbbell Flyes	25 lbs.	10	60
	30 lbs.	10	60
	35 lbs.	10	60
Thighs
Barbell Squats	115 lbs.	10	120
	125 lbs.	6	120
	125 lbs.	6	120
Angled Leg Press	190 lbs.	10	120
	210 lbs.	8	120
	230 lbs.	8	120
Leg Extensions	60 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Lying Leg Curls	35 lbs.	20	60
	35 lbs.	20	60
Calves
Standing Calf Raises	170 lbs.	15	60
	170 lbs.	15	60
Abs
Sit-Ups	-	100	30
Crunches	-	100	30
Lower Back
Back Extension: Plank Hold with Lift	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	20	-
	0.000 miles	20	-
Jumping Rope	0.000 miles	5	-
	0.000 miles	5	-
Treadmill Running	0.000 miles	15	-
	0.000 miles	15	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	10	60
	130 lbs.	10	60
	145 lbs.	8	60
	150 lbs.	8	60
	160 lbs.	6	60
Shoulders
Seated Barbell Front Press	70 lbs.	10	60
	75 lbs.	8	60
	85 lbs.	6	60
	90 lbs.	6	60
	95 lbs.	4	60
Back
Wide-Grip Behind-The-Neck Pulldowns	90 lbs.	10	60
	95 lbs.	10	60
	105 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	12	60
	25 lbs.	10	60
	30 lbs.	10	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
	50 lbs.	12	60
	55 lbs.	10	60
Triceps Parallel-Bar Dips	-	15	60
	-	15	60
Chest
Flat Bench Dumbbell Flyes	25 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	10	60
Thighs
Barbell Squats	115 lbs.	10	120
	125 lbs.	6	120
	125 lbs.	6	120
Angled Leg Press	190 lbs.	10	120
	210 lbs.	8	120
	230 lbs.	8	120
Leg Extensions	60 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Lying Leg Curls	35 lbs.	20	60
	35 lbs.	20	60
Calves
Standing Calf Raises	170 lbs.	15	60
	170 lbs.	15	60
Abs
Sit-Ups	-	100	30
Crunches	-	100	30
Lower Back
Back Extension: Plank Hold with Lift	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	20	-
	0.000 miles	20	-
Jumping Rope	0.000 miles	5	-
	0.000 miles	5	-
Treadmill Running	0.000 miles	15	-
	0.000 miles	15	-

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