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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:

oeltja on February 14, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	151 lbs.	5	60
	151 lbs.	5	60
	151 lbs.	5	60
	151 lbs.	5	60
	151 lbs.	5	60
Flat Bench Dumbbell Flyes	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
Incline Barbell Press	135 lbs.	5	60
	135 lbs.	5	60
	135 lbs.	5	60
	135 lbs.	5	60
	135 lbs.	5	60
Triceps
One-Arm Dumbbell Kickbacks	25 lbs.	5	60
	25 lbs.	5	60
	25 lbs.	5	60
	25 lbs.	5	60
	25 lbs.	5	60
Lying Triceps Extensions	55 lbs.	5	60
	55 lbs.	5	60
	55 lbs.	5	60
	55 lbs.	5	60
	55 lbs.	5	60
Single-Arm Lying Triceps Extension	35 lbs.	5	60
	35 lbs.	5	60
	35 lbs.	5	60
	35 lbs.	5	60
	35 lbs.	5	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	5	60
	45 lbs.	5	60
	45 lbs.	5	60
	45 lbs.	5	60
	45 lbs.	5	60
Bent-Over Barbell Rows	75 lbs.	5	60
	75 lbs.	5	60
	75 lbs.	5	60
	75 lbs.	5	60
	75 lbs.	5	60
Barbell Suitcase Deadlift	75 lbs.	5	60
	75 lbs.	5	60
	75 lbs.	5	60
	75 lbs.	5	60
	75 lbs.	5	60
Biceps
Standing Barbell Curls	45 lbs.	5	60
	45 lbs.	5	60
	45 lbs.	5	60
	45 lbs.	5	60
	45 lbs.	5	60
Incline Dumbbell Curls	45 lbs.	5	60
	45 lbs.	5	60
	45 lbs.	5	60
	45 lbs.	5	60
	45 lbs.	5	60
Single-Arm Preacher Hammer Curl	35 lbs.	5	60
	35 lbs.	5	60
	35 lbs.	5	60
	35 lbs.	5	60
	35 lbs.	5	60

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