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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.
TedD
Rating:
 Unrated
Created By:
TedD on October 06, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Shoulders, Lower Back, Abs, Biceps
Description
Basic 2-day per week dumbbell plan to get back into weightlifting after a 2-mo layoff

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press45 lbs.1560
50 lbs.1560
60 lbs.1560
Incline Dumbbell Press45 lbs.1060
45 lbs.1060
45 lbs.1060
Triceps
Close-Grip Bench Press135 lbs.760
135 lbs.760
135 lbs.560
Shoulders
Seated Dumbbell Press45 lbs.1060
45 lbs.1060
45 lbs.1060
Triceps
One-Dumbbell Triceps Extensions50 lbs.1060
50 lbs.1060
50 lbs.1060
Triceps Cable Pushdowns40 lbs.1060
40 lbs.1060
40 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-2060
-2060
Abs
Crunches-2530
-2530
Bicycle Crunches-2030
-1530
Hanging Knee Tucks-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles5-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Kettlebell Russian Two-Hand Swing54 lbs.5060
54 lbs.2560
54 lbs.1560
Seated Cable Extensions100 lbs.1560
100 lbs.1560
100 lbs.1560
T-Bar Rows75 lbs.1060
75 lbs.1060
75 lbs.1060
Wide-Grip Front Pulldowns150 lbs.1060
150 lbs.760
150 lbs.760
Rope Climb-5060
-5060
Biceps
Standing Dumbbell Curls35 lbs.1060
35 lbs.1060
35 lbs.1060
Lower Back
Back Extension: Ground-1260
-1560
Abs
Crunches-2530
Bicycle Crunches-2530
Hanging Knee Tucks-1530
Bicycle Crunches-2030
Crunches-1530
Hanging Knee Tucks-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles5-

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