DPHARTMN STRENGTH

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:

dphartmn on August 27, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Biceps, Calves, Chest, Lower Back, Thighs, Triceps

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	70 lbs.	3	60
	70 lbs.	3	60
	70 lbs.	3	60
Calves
Calf Presses	230 lbs.	3	60
	230 lbs.	3	60
	230 lbs.	3	60
Chest
Machine Chest Press	110 lbs.	3	60
Lower Back
Machine Low Back Extensions	230 lbs.	3	60
	230 lbs.	3	60
	230 lbs.	3	60
Thighs
Leg Extensions	130 lbs.	3	60
	130 lbs.	3	60
	130 lbs.	3	60
Seated Machine Leg Press	250 lbs.	3	60
	250 lbs.	3	60
	250 lbs.	3	60
Seated Leg Curls	130 lbs.	3	60
	130 lbs.	3	60
	130 lbs.	3	60
Triceps
Triceps Cable Pushdowns	70 lbs.	3	60
	70 lbs.	3	60
	70 lbs.	3	60

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	70 lbs.	3	60
	70 lbs.	3	60
	70 lbs.	3	60
Calves
Calf Presses	230 lbs.	3	60
	230 lbs.	3	60
	230 lbs.	3	60
Chest
Machine Chest Press	110 lbs.	3	60
Lower Back
Machine Low Back Extensions	230 lbs.	3	60
	230 lbs.	3	60
	230 lbs.	3	60
Thighs
Leg Extensions	130 lbs.	3	60
	130 lbs.	3	60
	130 lbs.	3	60
Seated Machine Leg Press	250 lbs.	3	60
	250 lbs.	3	60
	250 lbs.	3	60
Seated Leg Curls	130 lbs.	3	60
	130 lbs.	3	60
	130 lbs.	3	60
Triceps
Triceps Cable Pushdowns	70 lbs.	3	60
	70 lbs.	3	60
	70 lbs.	3	60

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