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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:

esmit706 on August 29, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	15	120
	130 lbs.	10	120
	155 lbs.	8	120
	180 lbs.	6	120
	205 lbs.	4	120
Incline Barbell Press	120 lbs.	8	120
	145 lbs.	4	120
	160 lbs.	2	120
	170 lbs.	1	120
Incline Dumbbell Press	40 lbs.	10	120
	45 lbs.	8	120
	50 lbs.	6	120
Flat Bench Dumbbell Flyes	45 lbs.	8	120
	50 lbs.	6	120
	55 lbs.	4	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	95 lbs.	20	120
	135 lbs.	15	120
	165 lbs.	10	120
	165 lbs.	10	120
	225 lbs.	6	120
Lower Back
Deadlifts	100 lbs.	15	120
	130 lbs.	12	120
	160 lbs.	10	120
	160 lbs.	10	120
Thighs
Lying Leg Curls	70 lbs.	10	120
	80 lbs.	8	120
	90 lbs.	6	120
	100 lbs.	6	120
Dumbbell Lunges	30 lbs.	20	120
	30 lbs.	20	120
	30 lbs.	20	120
	30 lbs.	20	120

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