CHEST AND TRI

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:

jruss17 on December 29, 2010

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Workout Category:

Strength Training Only

Body Parts:

Chest, Back, Abs, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	11	60
	35 lbs.	11	60
Back
Seated Cable Rows	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Wide-Grip Front Pulldowns	100 lbs.	10	60
	100 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Lower Back
Back Extension: Plank Hold with Lift	-	10	60

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