CHEST/TRICEPS

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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Rating:
 Unrated
Created By:
sgholmquist on August 05, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders, Calves, Trapezius, Lower Back, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press80 lbs.1260
90 lbs.1060
95 lbs.860
Pec Deck Flyes30 lbs.1560
40 lbs.1260
40 lbs.1060
Thighs
Smith Machine Squats65 lbs.1290
75 lbs.1090
85 lbs.890
Lying Leg Curls35 lbs.1260
40 lbs.1060
Leg Extensions50 lbs.1260
50 lbs.1060
Back
Wide-Grip Front Pulldowns60 lbs.1260
65 lbs.1060
70 lbs.860
One-Arm Dumbbell Bent-Over Rows20 lbs.1560
25 lbs.1260
Biceps
Standing Barbell Curls35 lbs.1260
40 lbs.1060
40 lbs.860
Triceps
Triceps Cable Pushdowns30 lbs.1260
35 lbs.1060
35 lbs.860
Abs
Incline Sit-Ups--30
--30
--30
Hanging Leg Raises--30
--30
--30
Bridge (Plank)-130
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles20-
Incline Walk0.000 miles40-

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