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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:

TedD on October 06, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	45 lbs.	15	60
	50 lbs.	15	60
	60 lbs.	15	60
Incline Dumbbell Press	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Triceps
Close-Grip Bench Press	135 lbs.	7	60
	135 lbs.	7	60
	135 lbs.	5	60
Shoulders
Seated Dumbbell Press	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps Cable Pushdowns	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	20	60
	-	20	60
Abs
Crunches	-	25	30
	-	25	30
Bicycle Crunches	-	20	30
	-	15	30
Hanging Knee Tucks	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Kettlebell Russian Two-Hand Swing	54 lbs.	50	60
	54 lbs.	25	60
	54 lbs.	15	60
Seated Cable Extensions	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
T-Bar Rows	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Wide-Grip Front Pulldowns	150 lbs.	10	60
	150 lbs.	7	60
	150 lbs.	7	60
Rope Climb	-	50	60
	-	50	60
Biceps
Standing Dumbbell Curls	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Lower Back
Back Extension: Ground	-	12	60
	-	15	60
Abs
Crunches	-	25	30
Bicycle Crunches	-	25	30
Hanging Knee Tucks	-	15	30
Bicycle Crunches	-	20	30
Crunches	-	15	30
Hanging Knee Tucks	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-

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