GETTING BACK IN SHAPE

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:

Jimmboe on November 22, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Thighs, Calves

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	12	60
	115 lbs.	10	60
	115 lbs.	8	60
Incline Dumbbell Press	30 lbs.	12	60
	30 lbs.	10	60
	30 lbs.	8	60
Cable Crossovers	35 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	8	60
Triceps
Lying Triceps Extensions	30 lbs.	12	60
	30 lbs.	10	60
	30 lbs.	8	60
Triceps Cable Pushdowns	45 lbs.	12	60
	45 lbs.	10	60
	45 lbs.	8	60
Abs
Bicycle Crunches	-	30	30
	-	30	30
	-	30	30
Hanging Knee Tucks	-	15	30
	-	15	30
	-	15	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	185 lbs.	12	60
	185 lbs.	10	60
	185 lbs.	8	60
Seated Leg Curls	65 lbs.	12	60
	65 lbs.	10	60
	65 lbs.	8	60
Leg Extensions	80 lbs.	12	60
	80 lbs.	10	60
	80 lbs.	8	60
Hip Abduction Machine	40 lbs.	12	60
	40 lbs.	10	60
	40 lbs.	8	60
Hip Adduction Machine	40 lbs.	12	60
	40 lbs.	10	60
	40 lbs.	8	60
Calves
Standing Calf Raises	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60

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