This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Jerry on January 16, 2009
Comments:
Workout Category:
Strength Training Only
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press75 lbs.890
105 lbs.890
135 lbs.690
135 lbs.690
Incline Dumbbell Press30 lbs.890
30 lbs.890
35 lbs.690
40 lbs.690
Flat Bench Dumbbell Flyes25 lbs.1090
30 lbs.1090
35 lbs.1090
35 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns35 lbs.1090
40 lbs.1090
45 lbs.1090
45 lbs.1090
Thighs
Barbell Squats55 lbs.8120
85 lbs.8120
105 lbs.6120
125 lbs.6120
Leg Extensions70 lbs.890
70 lbs.890
70 lbs.890
70 lbs.890
Angled Leg Press110 lbs.8120
130 lbs.8120
160 lbs.8120
220 lbs.8120
Lying Leg Curls50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
Calves
Seated Calf Raises60 lbs.1060
60 lbs.1060
60 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans45 lbs.5120
60 lbs.5120
70 lbs.5120
Shoulders
Seated Dumbbell Press25 lbs.890
30 lbs.890
30 lbs.890
30 lbs.890
Lateral Dumbbell Raises8 lbs.1090
8 lbs.1090
10 lbs.1090
10 lbs.1090
Front Dumbbell Raises8 lbs.1090
8 lbs.1090
10 lbs.1090
15 lbs.1090
Back
Wide-Grip Front Pulldowns85 lbs.1090
85 lbs.1090
85 lbs.1090
85 lbs.1090
Close-Grip Pulldowns90 lbs.1090
90 lbs.1090
90 lbs.1090
90 lbs.1090
T-Bar Rows35 lbs.1090
45 lbs.1090
60 lbs.1090
75 lbs.1090
One-Arm Dumbbell Bent-Over Rows30 lbs.890
30 lbs.890
30 lbs.890
35 lbs.890
Biceps
Standing Alternate Dumbbell Curls25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090

Workout routine comments

im goin with your work out. Thanks!!!!!!
 
February 8, 2010 at 9:42pm



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