BODYBUILDING

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:
soccer101rh on June 15, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
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 Press50 lbs.890
65 lbs.890
85 lbs.690
85 lbs.690
Incline Dumbbell Press20 lbs.890
20 lbs.890
25 lbs.690
25 lbs.690
Flat Bench Dumbbell Flyes15 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns25 lbs.1090
25 lbs.1090
30 lbs.1090
30 lbs.1090
Thighs
Barbell Squats35 lbs.10120
55 lbs.8120
65 lbs.8120
75 lbs.6120
Leg Extensions50 lbs.890
50 lbs.890
50 lbs.890
50 lbs.890
Angled Leg Press70 lbs.8120
80 lbs.8120
100 lbs.8120
130 lbs.8120
Lying Leg Curls30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Calves
Seated Calf Raises40 lbs.1060
40 lbs.1060
40 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans45 lbs.5120
45 lbs.5120
45 lbs.5120
Shoulders
Seated Dumbbell Press20 lbs.890
20 lbs.890
20 lbs.890
20 lbs.890
Lateral Dumbbell Raises5 lbs.1090
5 lbs.1090
8 lbs.1090
8 lbs.1090
Front Dumbbell Raises5 lbs.1090
5 lbs.1090
8 lbs.1090
8 lbs.1090
Back
Wide-Grip Front Pulldowns55 lbs.1090
55 lbs.1090
55 lbs.1090
55 lbs.1090
Close-Grip Pulldowns60 lbs.1090
60 lbs.1090
60 lbs.1090
60 lbs.1090
T-Bar Rows25 lbs.1090
30 lbs.1090
40 lbs.1090
50 lbs.1090
One-Arm Dumbbell Bent-Over Rows20 lbs.890
20 lbs.890
20 lbs.890
25 lbs.890
Biceps
Standing Alternate Dumbbell Curls15 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090

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