EVAN JAN 17,19

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:

moon52 on January 17, 2011

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Body Parts:

Chest, Triceps, Abs, Shoulders, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	55 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Incline Dumbbell Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Incline Dumbbell Flyes	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Cable Crossovers	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Triceps
Triceps Cable Pushdowns	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
One-Dumbbell Triceps Extensions	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	10	60
One-Arm Dumbbell Kickbacks	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Dumbbell Side Bends	-	-	30
Hanging Knee Tucks	-	-	30
Hanging Leg Raises	-	-	30
Leg Raises	-	-	30
Medicine Ball Side-to-Side Shuffle	-	-	30
V Sit-Ups	-	-	30

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