FULL BODY

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:

whit on April 30, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	8	90
	155 lbs.	8	90
	200 lbs.	6	90
	200 lbs.	6	90
Incline Dumbbell Press	45 lbs.	8	90
	45 lbs.	8	90
	50 lbs.	6	90
	55 lbs.	6	90
Flat Bench Dumbbell Flyes	35 lbs.	10	90
	40 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	50 lbs.	10	90
	60 lbs.	10	90
	65 lbs.	10	90
	70 lbs.	10	90
Thighs
Barbell Squats	65 lbs.	8	120
	105 lbs.	8	120
	135 lbs.	6	120
	145 lbs.	6	120
Leg Extensions	90 lbs.	8	90
	90 lbs.	8	90
	90 lbs.	8	90
	90 lbs.	8	90
Angled Leg Press	140 lbs.	8	120
	170 lbs.	8	120
	200 lbs.	8	120
	270 lbs.	8	120
Lying Leg Curls	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
Calves
Seated Calf Raises	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	65 lbs.	5	120
	90 lbs.	5	120
	105 lbs.	5	120
Shoulders
Seated Dumbbell Press	40 lbs.	8	90
	40 lbs.	8	90
	45 lbs.	8	90
	45 lbs.	8	90
Lateral Dumbbell Raises	10 lbs.	10	90
	12 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Front Dumbbell Raises	10 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
	20 lbs.	10	90
Back
Wide-Grip Front Pulldowns	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
Close-Grip Pulldowns	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
T-Bar Rows	55 lbs.	10	90
	70 lbs.	10	90
	85 lbs.	10	90
	115 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	40 lbs.	8	90
	45 lbs.	8	90
	45 lbs.	8	90
	50 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90

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