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:
Marty93 on July 02, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press40 lbs.860
40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1460
25 lbs.1460
25 lbs.1460
Pec Deck Flyes40 lbs.1260
40 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Wide-Grip Front Pulldowns75 lbs.1160
75 lbs.1160
75 lbs.1160
Cross-Bench Dumbbell Pullovers25 lbs.1160
25 lbs.1160
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Russian Twist-1515
-1515
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press80 lbs.860
80 lbs.860
80 lbs.860
Cross-Body Cable Raises10 lbs.1560
10 lbs.1560
10 lbs.1560
Trapezius
Barbell Upright Rows50 lbs.860
50 lbs.860
Barbell Shrugs85 lbs.1060
85 lbs.1060
Triceps
One-Dumbbell Triceps Extensions30 lbs.860
30 lbs.860
30 lbs.860
Rope Extensions35 lbs.1260
35 lbs.1260
35 lbs.1260
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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