This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Dean on March 03, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press85 lbs.890
120 lbs.890
155 lbs.690
155 lbs.690
Incline Dumbbell Press35 lbs.890
35 lbs.890
40 lbs.690
45 lbs.690
Flat Bench Dumbbell Flyes25 lbs.1090
30 lbs.1090
40 lbs.1090
40 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns40 lbs.1090
45 lbs.1090
50 lbs.1090
55 lbs.1090
Thighs
Barbell Squats55 lbs.8120
85 lbs.8120
105 lbs.6120
125 lbs.6120
Leg Extensions70 lbs.890
70 lbs.890
70 lbs.890
70 lbs.890
Angled Leg Press110 lbs.8120
140 lbs.8120
160 lbs.8120
220 lbs.8120
Lying Leg Curls50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
Calves
Seated Calf Raises60 lbs.1060
60 lbs.1060
60 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans50 lbs.5120
70 lbs.5120
85 lbs.5120
Shoulders
Seated Dumbbell Press30 lbs.890
35 lbs.890
35 lbs.890
35 lbs.890
Lateral Dumbbell Raises8 lbs.1090
10 lbs.1090
10 lbs.1090
12 lbs.1090
Front Dumbbell Raises8 lbs.1090
10 lbs.1090
15 lbs.1090
15 lbs.1090
Back
Wide-Grip Front Pulldowns100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
Close-Grip Pulldowns100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
T-Bar Rows40 lbs.1090
55 lbs.1090
70 lbs.1090
90 lbs.1090
One-Arm Dumbbell Bent-Over Rows30 lbs.890
35 lbs.890
35 lbs.890
40 lbs.890
Biceps
Standing Alternate Dumbbell Curls30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090

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