CHEST AND 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:

jwiss28 on April 16, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pec Deck Flyes	120 lbs.	15	60
	120 lbs.	15	60
	120 lbs.	15	60
Barbell Bench Press	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Incline Dumbbell Press	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Machine Chest Press	180 lbs.	15	60
	180 lbs.	15	60
	180 lbs.	15	60
Back
Wide-Grip Front Pulldowns	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Machine Pullovers	120 lbs.	15	60
	120 lbs.	15	60
	120 lbs.	15	60
Lat Pulldown with Neutral Grip	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
T-Bar Rows	110 lbs.	15	60
	110 lbs.	15	60
	110 lbs.	15	60

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