GET RIGHT

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:

JayNVA on February 02, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Back, Lower Back, Abs, Chest, Biceps, Triceps, Thighs, Shoulders, Trapezius, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Lower Back
Machine Low Back Extensions	80 lbs.	10	60
Abs
Crunches	-	20	30
	-	20	30
Chest
Barbell Bench Press	95 lbs.	8	60
	115 lbs.	8	60
	135 lbs.	6	60
Decline Barbell Press	70 lbs.	8	60
	90 lbs.	8	60
	110 lbs.	6	60
Incline Barbell Press	70 lbs.	8	60
	90 lbs.	8	60
	110 lbs.	6	60
Machine Chest Press	100 lbs.	10	60
	120 lbs.	8	60
Pushup Hold	-	25	60
	-	15	60
Biceps
Standing Barbell Curls	60 lbs.	10	60
	80 lbs.	10	60
	90 lbs.	8	60
Suicide Curls	60 lbs.	10	60
	80 lbs.	8	60
Triceps
Pushups: Close Grip	-	15	60
	-	15	60
Pushups: Close Grip with Rotation	-	15	60
	-	15	60
Thighs
Squats: Body Weight	-	25	60
	-	25	60
	-	25	60
Jump Squats: Body Weight	-	25	60
	-	25	60
	-	25	60
Barbell Squats	120 lbs.	15	60
	150 lbs.	12	60
	180 lbs.	10	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Trapezius
Barbell Upright Rows	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Triceps
Machine Triceps Extensions	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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