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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Rating:
 Unrated
Created By:
hyattmw on October 15, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Abs, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press140 lbs.890
195 lbs.890
250 lbs.690
250 lbs.690
Incline Dumbbell Press55 lbs.890
55 lbs.890
65 lbs.690
70 lbs.690
Flat Bench Dumbbell Flyes40 lbs.1090
50 lbs.1090
60 lbs.1090
60 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns65 lbs.1090
70 lbs.1090
80 lbs.1090
Lying Triceps Extensions65 lbs.1060
65 lbs.1060
65 lbs.1060
Triceps Bench Dips-2560
-2560
-2560
Thighs
Barbell Squats65 lbs.8120
115 lbs.8120
135 lbs.6120
155 lbs.6120
Leg Extensions100 lbs.890
100 lbs.890
100 lbs.890
100 lbs.890
Lying Leg Curls70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Calves
Seated Calf Raises80 lbs.1060
80 lbs.1060
80 lbs.1060
Abs
Bicycle Crunches-2530
-2530
Cable Crunches25 lbs.5030
25 lbs.5030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans80 lbs.5120
110 lbs.5120
130 lbs.5120
Shoulders
Seated Dumbbell Press50 lbs.890
50 lbs.890
60 lbs.890
60 lbs.890
Lateral Dumbbell Raises12 lbs.1090
15 lbs.1090
20 lbs.1090
20 lbs.1090
Front Dumbbell Raises15 lbs.1090
15 lbs.1090
20 lbs.1090
20 lbs.1090
Back
Wide-Grip Front Pulldowns160 lbs.1090
160 lbs.1090
160 lbs.1090
160 lbs.1090
Close-Grip Pulldowns160 lbs.1090
160 lbs.1090
160 lbs.1090
160 lbs.1090
T-Bar Rows65 lbs.1090
85 lbs.1090
110 lbs.1090
140 lbs.1090
One-Arm Dumbbell Bent-Over Rows50 lbs.890
55 lbs.890
60 lbs.890
65 lbs.890
Biceps
Standing Alternate Dumbbell Curls45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090

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