FULL 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:

Working2hd on November 25, 2009

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	20	30
	-	15	30
	-	10	30
Bench Knee Tucks	-	10	30
	-	8	30
	-	8	30
Chest
Barbell Bench Press	100 lbs.	12	60
	100 lbs.	10	60
	100 lbs.	8	60
Dumbbell Flyes	25 lbs.	10	60
	25 lbs.	8	60
Incline Dumbbell Press	35 lbs.	10	60
	35 lbs.	10	60
Triceps
Lying Triceps Extensions	30 lbs.	10	60
	30 lbs.	10	60
One-Arm Dumbbell Extensions	15 lbs.	10	60
	15 lbs.	10	60
Triceps Bench Dips	-	10	60
	-	10	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Lateral Dumbbell Raises	10 lbs.	8	60
	10 lbs.	8	60
Seated Dumbbell Press	40 lbs.	10	60
	40 lbs.	10	60
Rear Dumbbell Raises	5 lbs.	8	60
	5 lbs.	8	60
Biceps
EZ Curl Bar Curls	45 lbs.	10	60
	45 lbs.	10	60
Incline Dumbbell Curls	20 lbs.	10	60
	20 lbs.	8	60
Concentration Curls	15 lbs.	8	60
	15 lbs.	8	60
Barbell Preacher Curls	30 lbs.	10	60
	30 lbs.	10	60

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