WORKING GUY STRENGTH BUILDER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 4.0/5.0
Created By:
FitClick on July 20, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Abs, Back, Thighs, Biceps
Workout Length:
7 days
Workout Days:
Tuesday, Thursday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press205 lbs.1060
205 lbs.1060
205 lbs.1060
Incline Dumbbell Press50 lbs.1560
50 lbs.1560
50 lbs.1560
Shoulders
Standing Dumbbell Press50 lbs.1060
50 lbs.1060
50 lbs.1060
Triceps
Close-Grip Bench Press135 lbs.1260
135 lbs.1260
135 lbs.1260
One-Dumbbell Triceps Extensions50 lbs.2060
50 lbs.2060
Abs
Crunches-3530
Negative Crunches-3530
Reverse Crunches-3530
V Sit-Ups-3530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles10-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Kettlebell Two-Hand Swing52 lbs.2560
Thighs
Stiff-Legged Dumbbell Deadlifts50 lbs.1060
50 lbs.1060
Barbell Squats225 lbs.1260
225 lbs.1260
225 lbs.1260
Dumbbell Reverse Lunge50 lbs.1060
50 lbs.1060
Back
Wide-Grip Front Pulldowns150 lbs.1260
150 lbs.1260
Seated Cable Rows50 lbs.1560
50 lbs.1560
Biceps
Standing Dumbbell Curls40 lbs.1060
40 lbs.1060
40 lbs.1060
Abs
Hanging Knee Tucks-3530
Bicycle Crunches-3530
Barbell Rollout-2030
Medicine Ball V Sit-Ups-2030

Workout routine comments

I have a set of dumbells,a bench and a cheap home gym. Would like to know which muscle groups are better to work together on what days. Can't afford a membership or fancy workout equipment. Thanks!
 
December 25, 2013 at 8:49am
im just starting im trying to find a workout plan any help?
 
February 23, 2011 at 9:06pm
working out the same muscle groups each day is not a good way to build muscle. It doesn't allow the muscle fibers to completely heal before your next workout. You're actually supposed to wait about 3 days to work the same muscle group, so this workout plan seems pretty good. Just need to find something else to do on the off days like running or leg workouts.
 
January 7, 2011 at 1:39am

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