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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:
Hoff78 on July 15, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Shoulders, Back, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press185 lbs.890
260 lbs.890
335 lbs.690
335 lbs.690
Incline Dumbbell Press70 lbs.890
75 lbs.890
85 lbs.690
90 lbs.690
Flat Bench Dumbbell Flyes55 lbs.1090
65 lbs.1090
80 lbs.1090
80 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns85 lbs.1090
95 lbs.1090
105 lbs.1090
115 lbs.1090
Thighs
Barbell Squats105 lbs.8120
175 lbs.8120
215 lbs.6120
245 lbs.6120
Leg Extensions150 lbs.890
150 lbs.890
150 lbs.890
150 lbs.890
Angled Leg Press220 lbs.8120
280 lbs.8120
330 lbs.8120
450 lbs.8120
Lying Leg Curls100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
Calves
Seated Calf Raises125 lbs.1060
125 lbs.1060
125 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press65 lbs.890
70 lbs.890
80 lbs.890
80 lbs.890
Lateral Dumbbell Raises20 lbs.1090
20 lbs.1090
25 lbs.1090
25 lbs.1090
Front Dumbbell Raises20 lbs.1090
20 lbs.1090
25 lbs.1090
30 lbs.1090
Back
Wide-Grip Front Pulldowns215 lbs.1090
215 lbs.1090
215 lbs.1090
215 lbs.1090
Close-Grip Pulldowns210 lbs.1090
210 lbs.1090
210 lbs.1090
210 lbs.1090
T-Bar Rows90 lbs.1090
115 lbs.1090
145 lbs.1090
190 lbs.1090
One-Arm Dumbbell Bent-Over Rows65 lbs.890
70 lbs.890
75 lbs.890
85 lbs.890
Biceps
Standing Alternate Dumbbell Curls60 lbs.1090
60 lbs.1090
60 lbs.1090
60 lbs.1090
Back
Standing Dumbbell Rows135 lbs.1060
135 lbs.1060
135 lbs.1060

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