6 WEEK PLAN #1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
henryjustinfunk
Rating:
 Unrated
Created By:
henryjustinfunk on July 27, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press95 lbs.890
135 lbs.890
170 lbs.690
170 lbs.690
Incline Dumbbell Press35 lbs.890
40 lbs.890
45 lbs.690
50 lbs.690
Flat Bench Dumbbell Flyes30 lbs.1090
35 lbs.1090
40 lbs.1090
40 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns45 lbs.1090
50 lbs.1090
55 lbs.1090
60 lbs.1090
Thighs
Barbell Squats55 lbs.8120
95 lbs.8120
115 lbs.6120
135 lbs.6120
Leg Extensions80 lbs.890
80 lbs.890
80 lbs.890
80 lbs.890
Angled Leg Press120 lbs.8120
150 lbs.8120
180 lbs.8120
240 lbs.8120
Lying Leg Curls55 lbs.1090
55 lbs.1090
55 lbs.1090
55 lbs.1090
Calves
Seated Calf Raises70 lbs.1060
70 lbs.1060
70 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Weighted Chinup10 lbs.15120
10 lbs.15120
10 lbs.15120
Shoulders
Seated Dumbbell Press35 lbs.890
35 lbs.890
40 lbs.890
40 lbs.890
Lateral Dumbbell Raises8 lbs.1090
10 lbs.1090
12 lbs.1090
15 lbs.1090
Front Dumbbell Raises10 lbs.1090
10 lbs.1090
15 lbs.1090
15 lbs.1090
Back
Wide-Grip Front Pulldowns110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
Close-Grip Pulldowns110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
T-Bar Rows45 lbs.1090
60 lbs.1090
75 lbs.1090
100 lbs.1090
Wide-Grip Front Pulldowns120 lbs.1090
120 lbs.1090
120 lbs.1090
120 lbs.1090
Biceps
Standing Alternate Dumbbell Curls30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090

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