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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Rating:
 Unrated
Created By:
TrojanMagnum on December 29, 2010
Comments:
Body Parts:
Chest, Back, Shoulders, Trapezius, Thighs, Triceps, Calves, Forearms, Abs, Lower Back, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press--60
Incline Dumbbell Press--60
Pushups--60
Incline Barbell Press--60
Dumbbell Flyes--60
Incline Dumbbell Flyes--60
Decline Barbell Press--60
Parallel-Bar Dips--60
Incline Pushups: Hands on Bench--60
Dumbbell Floor Press--60
Dumbbell Chest Press on Swiss Ball--60
Medicine Ball: Standing Chest Pass--60
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
Wide-Grip Front Pulldowns--60
Seated Cable Rows--60
Close-Grip Pulldowns--60
Bent-Over Barbell Rows--60
Wide Grip Front Chin-Ups--60
Reverse Fly--60
Cleans--60
Pull Up with Neutral Grip--60
Seated Cable Extensions--60
Reverse-Grip Bent-Over Barbell Rows--60
Sumo Deadlift--60
Inverted Row--60
Barbell Clean and Jerk--60
Standing Dumbbell Rows: One-Arm--60
Barbell Power Clean--60
Dumbbell Romanian Deadlift to High Pull--60
Bar Muscle-Up--60
Shoulders
Lateral Dumbbell Raises--60
Machine Shoulder Press--60
Front Dumbbell Raises--60
Seated Barbell Front Press--60
Rear Dumbbell Raises--60
Standing Barbell Press--60
Barbell Push Press--60
Decline or Braced Dumbbell Row--60
Smith Machine Front Press--60
Plate Pickup Overhead Lift--60
Reverse Rear Dumbbell Raises--60
Smith Machine Behind-The-Neck Press--60
Dumbbell Push Press--60
Trapezius
Dumbbell Shrugs--60
Barbell Shrugs--60
Modified Shrugs--60
Thighs
Leg Extensions--60
Lying Leg Curls--60
Dumbbell Lunges--60
Dumbbell Squats--60
Smith Machine Squats--60
Standing Leg Curls--60
Romanian Deadlift--60
Box Jumps--60
Triceps
Triceps Cable Pushdowns--60
One-Arm Dumbbell Kickbacks--60
One-Arm Dumbbell Extensions--60
Machine Triceps Extensions--60
One-Dumbbell Triceps Extensions--60
Triceps Bench Dips--60
Triceps Parallel-Bar Dips--60
Calves
Standing Calf Raises--60
Seated Calf Raises--60
Forearms
Barbell Wrist Curls--60
Weight Roll-Ups--60
Bar Hold--60
Abs
Crunches--30
Bench Knee Tucks--30
Bicycle Crunches--30
Incline Sit-Ups--30
Leg Raises--30
Dumbbell Side Bends--30
Mountain Climbers--30
Roman Chair Oblique Twists--30
Negative Crunches--30
Lower Back
Deadlifts--60
Back Extensions--60
Plate Good Morning--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Brisk Walk0.000 miles0-
Incline Walk0.000 miles0-
Stairclimbing Machine0.000 miles0-
Medium Run0.000 miles0-

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