This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
olsonoson on April 26, 2010
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Shoulders, Triceps, Biceps

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press85 lbs.1060
95 lbs.1060
10 lbs.10060
Dumbbell Flyes10 lbs.1060
12 lbs.1060
15 lbs.1060
One-Arm Dumbbell Bent-Over Rows20 lbs.1060
25 lbs.1060
25 lbs.1060
Wide-Grip Front Pulldowns70 lbs.1060
70 lbs.1060
80 lbs.1060
Front Cable Raises20 lbs.1060
20 lbs.1060
25 lbs.1060
Rope Extensions30 lbs.1060
30 lbs.1060
35 lbs.1060
One-Dumbbell Triceps Extensions30 lbs.1060
35 lbs.1060
35 lbs.1060
Concentration Curls20 lbs.1060
25 lbs.1060
25 lbs.1060
Barbell Preacher Curls30 lbs.1060
40 lbs.1060
40 lbs.1060

Workout routine comments

No comments have been posted yet.

Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.