DAY 2

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:

bobloblaw73 on June 21, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Forearms, Biceps, Shoulders, Trapezius, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	8	60
	145 lbs.	8	60
	155 lbs.	8	60
	135 lbs.	8	60
	155 lbs.	8	60
Forearms
Barbell Reverse Wrist Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Barbell Wrist Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Biceps
Cable Curls	80 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
	100 lbs.	8	60
Concentration Curls	40 lbs.	8	60
	45 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Chest
Incline Dumbbell Press	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Pec Deck Flyes	160 lbs.	8	60
	170 lbs.	8	60
	180 lbs.	8	60
	180 lbs.	8	60
	180 lbs.	8	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Rear Cable Raises	30 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
	50 lbs.	8	60
Seated Barbell Front Press	95 lbs.	8	60
	95 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
	95 lbs.	8	60
Trapezius
Barbell Shrugs	180 lbs.	6	60
	180 lbs.	6	60
	180 lbs.	6	60
	180 lbs.	6	60
	180 lbs.	6	60
Dumbbell Upright Rows	45 lbs.	7	60
	50 lbs.	7	60
	50 lbs.	7	60
	55 lbs.	7	60
	60 lbs.	7	60
Triceps
Rope Extensions	80 lbs.	8	60
	90 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
	110 lbs.	8	60
Triceps Parallel-Bar Dips	-	6	60
	-	6	60
	-	6	60
	-	10	60
	-	90	60

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