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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:

jim73 on May 19, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Thighs, Back, Shoulders, Biceps, Lower Back, Trapezius, Abs

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Workout Routine Sample

Day 19

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	10	60
	95 lbs.	10	60
	95 lbs.	10	60
Thighs
Barbell Squats	185 lbs.	10	60
	185 lbs.	10	60
	185 lbs.	10	60
Back
Wide-Grip Front Pulldowns	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Shoulders
Front Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Biceps
Standing Dumbbell Curls	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Chest
Flat Bench Dumbbell Flyes	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Thighs
Leg Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Lower Back
Deadlifts	165 lbs.	10	60
	165 lbs.	10	60
	165 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Biceps
Incline Dumbbell Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Trapezius
Barbell Upright Rows	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Lower Back
Good Mornings	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Abs
Ball Crunches	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Hiking	0.000 miles	0	-
Brisk Walk	0.000 miles	0	-

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