DJB 1

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:

db22 on March 04, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Abs, Triceps, Shoulders, Biceps, Trapezius

Description

Strength portion has optional exercises built in

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	20	60
	165 lbs.	10	60
	175 lbs.	10	60
	185 lbs.	10	60
Abs
Incline Sit-Ups	-	30	30
	-	25	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
Hanging Knee Tucks	-	20	30
	-	20	30
	-	20	30
Chest
Dumbbell Bench Press	55 lbs.	10	60
	60 lbs.	10	60
	65 lbs.	10	60
Incline Dumbbell Press: Speed	55 lbs.	10	60
	60 lbs.	10	60
	65 lbs.	10	60
Incline Barbell Press	135 lbs.	10	60
	135 lbs.	10	60
	155 lbs.	10	60
Triceps
Machine Triceps Extensions	80 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Lying Triceps Extensions	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Shoulders
Machine Rear Deltoid Extensions	90 lbs.	10	60
	90 lbs.	10	60
	105 lbs.	10	60
Biceps
Machine Preacher Curls	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
EZ Curl Bar Curls	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Seated Hammer Curls	25 lbs.	10	60
	25 lbs.	10	60
	30 lbs.	10	60
Suicide Curls	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Chest
Pec Deck Flyes	165 lbs.	10	60
	165 lbs.	10	60
	180 lbs.	10	60
Trapezius
Barbell Upright Rows	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	20	60
	165 lbs.	10	60
	175 lbs.	10	60
	185 lbs.	10	60
Abs
Incline Sit-Ups	-	30	30
	-	25	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30
Hanging Knee Tucks	-	20	30
	-	20	30
	-	20	30
Chest
Dumbbell Bench Press	55 lbs.	10	60
	60 lbs.	10	60
	65 lbs.	10	60
Incline Dumbbell Press: Speed	55 lbs.	10	60
	60 lbs.	10	60
	65 lbs.	10	60
Incline Barbell Press	135 lbs.	10	60
	135 lbs.	10	60
	155 lbs.	10	60
Triceps
Machine Triceps Extensions	80 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Lying Triceps Extensions	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Shoulders
Machine Rear Deltoid Extensions	90 lbs.	10	60
	90 lbs.	10	60
	105 lbs.	10	60
Biceps
Machine Preacher Curls	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
EZ Curl Bar Curls	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Seated Hammer Curls	25 lbs.	10	60
	25 lbs.	10	60
	30 lbs.	10	60
Suicide Curls	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Chest
Pec Deck Flyes	165 lbs.	10	60
	165 lbs.	10	60
	180 lbs.	10	60
Trapezius
Barbell Upright Rows	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60

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