GETTIN BACK

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:

Hoff78 on July 15, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	185 lbs.	8	90
	260 lbs.	8	90
	335 lbs.	6	90
	335 lbs.	6	90
Incline Dumbbell Press	70 lbs.	8	90
	75 lbs.	8	90
	85 lbs.	6	90
	90 lbs.	6	90
Flat Bench Dumbbell Flyes	55 lbs.	10	90
	65 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	85 lbs.	10	90
	95 lbs.	10	90
	105 lbs.	10	90
	115 lbs.	10	90
Thighs
Barbell Squats	105 lbs.	8	120
	175 lbs.	8	120
	215 lbs.	6	120
	245 lbs.	6	120
Leg Extensions	150 lbs.	8	90
	150 lbs.	8	90
	150 lbs.	8	90
	150 lbs.	8	90
Angled Leg Press	220 lbs.	8	120
	280 lbs.	8	120
	330 lbs.	8	120
	450 lbs.	8	120
Lying Leg Curls	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
Calves
Seated Calf Raises	125 lbs.	10	60
	125 lbs.	10	60
	125 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	65 lbs.	8	90
	70 lbs.	8	90
	80 lbs.	8	90
	80 lbs.	8	90
Lateral Dumbbell Raises	20 lbs.	10	90
	20 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Front Dumbbell Raises	20 lbs.	10	90
	20 lbs.	10	90
	25 lbs.	10	90
	30 lbs.	10	90
Back
Wide-Grip Front Pulldowns	215 lbs.	10	90
	215 lbs.	10	90
	215 lbs.	10	90
	215 lbs.	10	90
Close-Grip Pulldowns	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
T-Bar Rows	90 lbs.	10	90
	115 lbs.	10	90
	145 lbs.	10	90
	190 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	65 lbs.	8	90
	70 lbs.	8	90
	75 lbs.	8	90
	85 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
Back
Standing Dumbbell Rows	135 lbs.	10	60
	135 lbs.	10	60
	135 lbs.	10	60

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