FULL BODY WORKOUT

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:

tclouser on September 06, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Biceps, Back, Lower Back, Shoulders, Triceps, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Decline Barbell Press	45 lbs.	10	60
	55 lbs.	10	60
	65 lbs.	8	60
Dumbbell Bench Press	15 lbs.	8	60
	15 lbs.	8	60
Incline Dumbbell Flyes	5 lbs.	12	60
	5 lbs.	12	60
	5 lbs.	12	60
Biceps
Concentration Curls	15 lbs.	10	60
	15 lbs.	8	60
	15 lbs.	6	60
Prone Dumbbell Curl	15 lbs.	8	60
	15 lbs.	8	60
Standing Barbell Reverse Curls	30 lbs.	8	60
Back
Dumbbell Pullovers	15 lbs.	10	60
	15 lbs.	8	60
Lower Back
Deadlifts	40 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	8	60
Shoulders
Seated Behind-The-Neck Press	45 lbs.	8	60
	-	-	60
	-	-	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	8	60
	20 lbs.	8	60
Single-Arm Lying Triceps Extension	5 lbs.	12	60
Thighs
Dumbbell Lunges	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60

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