8 WEEK

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:

marco10 on April 25, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Target Gender:

Men

Body Parts:

Chest, Thighs, Back, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	12	60
	110 lbs.	10	60
	115 lbs.	8	60
Dumbbell Flyes	40 lbs.	10	60
	45 lbs.	8	60
	45 lbs.	8	60
Thighs
Barbell Squats	135 lbs.	10	90
	155 lbs.	10	90
	185 lbs.	8	90
Dumbbell Lunges	35 lbs.	10	60
	40 lbs.	8	60
Leg Extensions	60 lbs.	12	60
	60 lbs.	10	60
Back
Chinup	-	10	60
	-	8	60
	-	7	60
Bent-Over Barbell Rows	50 lbs.	10	60
	70 lbs.	8	60
Biceps
Standing Barbell Curls	45 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	8	60

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