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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:

dickyd1504 on May 17, 2010

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Workout Category:

Strength Training Only

Experience Level:

Advanced

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
Incline Dumbbell Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Flat Bench Dumbbell Flyes	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Incline Dumbbell Flyes	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Triceps
Lying Triceps Extensions	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	17	60
	15 lbs.	17	60
Triceps Bench Dips	-	9	60
	-	9	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Partial Dumbbell Squats	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	20 lbs.	12	90
	20 lbs.	12	90
	20 lbs.	12	90
Dumbbell Squats	40 lbs.	12	90
	40 lbs.	12	90
Calves
Seated Barbell Calf Raises	65 lbs.	10	60
	65 lbs.	10	60
Seated Dumbbell Calf Raises	25 lbs.	15	60
	25 lbs.	15	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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