GET IT BACK

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
superman1097 on March 30, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press150 lbs.12120
160 lbs.10120
170 lbs.8120
180 lbs.6120
Barbell Bench Press165 lbs.12120
200 lbs.8120
215 lbs.6120
225 lbs.5120
Cable Crossovers40 lbs.10120
50 lbs.8120
60 lbs.6120
70 lbs.5120
Pec Deck Flyes80 lbs.10120
80 lbs.10120
80 lbs.10120
80 lbs.10120
Back
Wide-Grip Front Pulldowns130 lbs.12120
140 lbs.10120
155 lbs.8120
165 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows120 lbs.12120
135 lbs.10120
150 lbs.8120
165 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls30 lbs.12120
35 lbs.10120
45 lbs.6120
55 lbs.5120
EZ Curl Bar Curls70 lbs.12120
90 lbs.8120
100 lbs.6120
110 lbs.5120
Standing Barbell Curls90 lbs.10120
90 lbs.10120
90 lbs.10120
90 lbs.10120
Triceps
Triceps Cable Pushdowns60 lbs.12120
70 lbs.10120
80 lbs.8120
90 lbs.6120
Close-Grip Bench Press125 lbs.12120
140 lbs.8120
155 lbs.8120
165 lbs.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups15 lbs.260
15 lbs.260
15 lbs.260
Barbell Wrist Curls55 lbs.2060
55 lbs.2060
55 lbs.2060
Barbell Reverse Wrist Curls25 lbs.2060
25 lbs.2060
25 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

Workout routine comments

what weight did you start with? I'm just starting back after a long time.
 
March 31, 2009 at 1:56pm



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