BACK/CHEST

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:

relic120 on January 05, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	30 lbs.	11	0
Pec Deck Flyes	30 lbs.	max	0
Back
Machine Seated Rows	70 lbs.	max	0
Shoulders
Machine Shoulder Press	30 lbs.	max	0
Thighs
Leg Extensions	40 lbs.	max	0
Seated Leg Curls	30 lbs.	max	0
Seated Machine Leg Press	150 lbs.	max	0
Biceps
Machine Preacher Curls	35 lbs.	max	0
	40 lbs.	max	0
Triceps
Machine Triceps Extensions	30 lbs.	max	0
	30 lbs.	max	0
Abs
Machine Crunches	75 lbs.	-	0
Lower Back
Machine Low Back Extensions	100 lbs.	max	0

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