DAY 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:

jentner on December 23, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Biceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	185 lbs.	6	60
	185 lbs.	6	60
	185 lbs.	6	60
	185 lbs.	6	60
Pushups: Close-Grip	-	6	60
	-	6	60
	-	6	60
	-	6	60
Incline Dumbbell Press: Speed	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Biceps
Barbell Preacher Curls	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Seated Hammer Curls	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Abs
Hanging Leg Raises	-	20	30
	-	20	30
	-	20	30
	-	20	30
Chest
Decline Barbell Press	175 lbs.	12	60
	175 lbs.	12	60
Incline Dumbbell Flyes	35 lbs.	15	60
	35 lbs.	15	60
Pushups: Medicine Ball	-	15	60
	-	15	60
Biceps
Seated Hammer Curls	45 lbs.	15	60
	45 lbs.	15	60
Standing Barbell Reverse Curls	55 lbs.	15	60
	55 lbs.	15	60
Abs
Cable Crunches	45 lbs.	15	30
	45 lbs.	15	30

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