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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:

adambrenner on September 26, 2011

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Comments:

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	14	60
	-	12	60
	-	10	60
	-	8	60
Machine Incline Chest Press	-	14	60
	-	12	60
	-	10	60
	-	8	60
Decline Barbell Press	-	14	60
	-	12	60
	-	10	60
	-	8	60
Cable Crossovers	-	14	60
	-	12	60
	-	10	60
	-	8	60
Machine Wide Fly	-	14	60
	-	12	60
	-	10	60
	-	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	-	14	60
	-	12	60
	-	10	60
	-	8	60
Shoulders
Machine Rear Delltoid	-	14	60
	-	12	60
	-	10	60
	-	8	60
Back
Weighted Wide Grip Pull Up	-	14	60
	-	12	60
	-	10	60
	-	8	60
Seated Cable Rows	-	14	60
	-	12	60
	-	10	60
	-	8	60
Dumbbell Pullovers	-	14	60
	-	12	60
	-	10	60
	-	8	60

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