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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:

sportman1231 on May 12, 2010

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Pec Deck Flyes	30 lbs.	16	60
	30 lbs.	16	60
	30 lbs.	16	60
Triceps
Machine Triceps Extensions	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Triceps Cable Pushdowns	35 lbs.	11	60
	35 lbs.	11	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Barbell Lunges	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Stiff-Legged Deadlifts	25 lbs.	15	90
	25 lbs.	15	90
	25 lbs.	15	90
Leg Extensions	40 lbs.	17	90
	40 lbs.	17	90
Calves
Donkey Calf Raises	150 lbs.	10	60
	150 lbs.	10	60
Seated Calf Raises	40 lbs.	14	60
	40 lbs.	14	60
Lower Back
Machine Low Back Extensions	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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