GET IN SHAPE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

J_Chis on November 22, 2009

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	8	90
	145 lbs.	8	90
	190 lbs.	6	90
	190 lbs.	6	90
Incline Dumbbell Press	40 lbs.	8	90
	45 lbs.	8	90
	50 lbs.	6	90
	50 lbs.	6	90
Flat Bench Dumbbell Flyes	30 lbs.	10	90
	40 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	50 lbs.	10	90
	55 lbs.	10	90
	60 lbs.	10	90
	65 lbs.	10	90
Thighs
Barbell Squats	65 lbs.	8	120
	105 lbs.	8	120
	125 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	130 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	60 lbs.	5	120
	85 lbs.	5	120
	100 lbs.	5	120
Shoulders
Seated Dumbbell Press	35 lbs.	8	90
	40 lbs.	8	90
	45 lbs.	8	90
	45 lbs.	8	90
Lateral Dumbbell Raises	10 lbs.	10	90
	10 lbs.	10	90
	12 lbs.	10	90
	15 lbs.	10	90
Front Dumbbell Raises	10 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Back
Wide-Grip Front Pulldowns	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
Close-Grip Pulldowns	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
T-Bar Rows	50 lbs.	10	90
	65 lbs.	10	90
	80 lbs.	10	90
	105 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	40 lbs.	8	90
	40 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

No comments have been posted yet.