CHEST/BACK

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:

gascacri on November 23, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	75 lbs.	15	60
	85 lbs.	12	60
	85 lbs.	8	60
	95 lbs.	6	60
Incline Barbell Press	65 lbs.	15	60
	65 lbs.	12	60
	75 lbs.	8	60
	85 lbs.	6	60
Dumbbell Flyes	25 lbs.	15	60
	35 lbs.	12	60
	35 lbs.	8	60
	40 lbs.	6	60
Back
T-Bar Rows	45 lbs.	15	60
	50 lbs.	12	60
	55 lbs.	8	60
	60 lbs.	6	60
Wide-Grip Behind-The-Neck Pulldowns	90 lbs.	15	60
	90 lbs.	12	60
	115 lbs.	8	60
	115 lbs.	6	60
One-Arm Dumbbell Bent-Over Rows	40 lbs.	15	60
	45 lbs.	12	60
	50 lbs.	8	60
	55 lbs.	6	60

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