DC 04/68

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:

ChangeforDerek on June 08, 2019

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Thighs, Abs, Chest, Back, Shoulders, Trapezius, Biceps, Triceps

Workout Length:

7 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Thighs
Barbell Squats	-	10	-	60
Dumbbell Squats	-	10	-	60
Lying Leg Curls	-	20	-	60
Abs
Crunches	-	-	-	60
Leg Raises	-	-	-	60
Crunch Twists	-	-	-	60
Chest
Incline Pushups: Hands on Bench	-	25	-	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	0	0
Walking (steps/day)	0 miles	0	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Back
Bent-Over Barbell Rows	-	20	-	45
T-Bar Rows	-	20	-	45
Stretch Band Narrow Row	-	30	-	45
Shoulders
Seated Barbell Front Press	-	20	-	45
Trapezius
Barbell Upright Rows	-	20	-	45
Shoulders
Lateral Dumbbell Raises	-	40	-	45
Abs
Crunches	-	-	-	0
Bench Knee Tucks	-	-	-	0
Stretch Band Oblique Twists	-	-	-	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0 miles	0	0
Washing Dishes	0 miles	0	0

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