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:
ervinsr5036 on February 21, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Chest, Shoulders, Trapezius, Lower Back, Biceps, Triceps, Thighs, Calves

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-2530
-2530
-2530
Bridge (Plank)-3030
-3030
-3030
Side Jackknifes-1530
-1530
-1530
Chest
Barbell Bench Press125 lbs.1060
135 lbs.1060
145 lbs.1060
Decline Barbell Press125 lbs.1060
125 lbs.1060
125 lbs.1060
Incline Barbell Press90 lbs.1060
90 lbs.1060
90 lbs.1060
Cable Crossovers70 lbs.1060
80 lbs.1060
90 lbs.1060
Pushups-2060
-2060
-2060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Dumbbell Shoulder Press on Swiss Ball30 lbs.1260
30 lbs.1260
30 lbs.1260
Front Dumbbell Raises20 lbs.1060
20 lbs.1060
20 lbs.1060
Lateral Dumbbell Raises15 lbs.1060
15 lbs.1060
15 lbs.1060
Trapezius
Dumbbell Upright Rows50 lbs.1560
50 lbs.1560
50 lbs.1560
Dumbbell Shrugs65 lbs.1060
70 lbs.1060
75 lbs.1060
Lower Back
Good Mornings20 lbs.1060
20 lbs.1060
20 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.1060
30 lbs.1060
30 lbs.1060
Close-Grip Pulldowns50 lbs.1260
50 lbs.1260
50 lbs.1260
Abs
Dumbbell Side Bends40 lbs.1030
40 lbs.1030
40 lbs.1030
Cable Crunches50 lbs.2030
50 lbs.2030
50 lbs.2030

Workout routine comments

Dont you think that is alot of weight for a beginner?
 
February 21, 2009 at 2:28pm



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.