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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:

shoemakerg1 on August 17, 2009

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Back, Abs, Trapezius, Shoulders, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	65 lbs.	12	60
	75 lbs.	10	60
	85 lbs.	10	60
	95 lbs.	8	60
Cable Crossovers	20 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Burpees	-	15	60
	-	15	60
Parallel-Bar Dips	-	30	60
	-	25	60
	-	20	60
Pushups	-	65	60
	-	50	60
	-	40	60
Back
Chinup	-	max	60
	-	max	60
Abs
Barbell Rollout	65 lbs.	15	30
	65 lbs.	15	30
Crunches	-	62	30
	-	62	30
Dumbbell Side Bends	15 lbs.	75	30
Hanging Knee Tucks	-	20	30
	-	17	30
	-	17	30
Side Jackknifes	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Trapezius
Dumbbell Shrugs	75 lbs.	15	60
	85 lbs.	10	60
	85 lbs.	10	60
Shoulders
Seated Dumbbell Press	55 lbs.	12	60
	65 lbs.	10	60
	70 lbs.	10	60
	75 lbs.	10	60
Lateral Dumbbell Raises	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Plate Pickup Overhead Lift	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Back
Chinup	-	12	60
	-	12	60
Chest
Parallel-Bar Dips	-	35	60
	-	20	60
Pushups: Medicine Ball	-	30	60
	-	30	60
Abs
Cable Crunches	-	-	30
	-	-	30
Hanging Knee Tucks	-	15	30
	-	15	30
Sit-Ups	-	100	30
Triceps
Triceps Cable Pushdowns	-	-	60
	-	-	60
	-	-	60
One-Arm Dumbbell Kickbacks	20 lbs.	10	60
	25 lbs.	10	60
	20 lbs.	13	60
Reverse-Grip Triceps Extension	-	-	60
	-	-	60
	-	-	60

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