JOEY AND JONATHAN'S WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
JosephVoska
Rating:
 Unrated
Created By:
JosephVoska on October 16, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Shoulders, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press205 lbs.860
225 lbs.660
245 lbs.460
Cable Crossovers110 lbs.860
120 lbs.660
130 lbs.460
Back
Lat Pulldown with Neutral Grip110 lbs.2560
110 lbs.2560
110 lbs.2560
Machine Seated Rows140 lbs.860
150 lbs.660
160 lbs.460
Shoulders
Twisting Dumbbell Shoulder Press160 lbs.860
170 lbs.660
180 lbs.460
Biceps
Standing Dumbbell Curls25 lbs.2560
25 lbs.2560
25 lbs.2560
Triceps
One-Arm Dumbbell Kickbacks30 lbs.2560
30 lbs.2560
30 lbs.2560
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press205 lbs.860
225 lbs.660
245 lbs.460
Cable Crossovers110 lbs.860
120 lbs.660
130 lbs.460
Back
Lat Pulldown with Neutral Grip110 lbs.2560
110 lbs.2560
110 lbs.2560
Machine Seated Rows140 lbs.860
150 lbs.660
160 lbs.460
Shoulders
Twisting Dumbbell Shoulder Press160 lbs.860
170 lbs.660
180 lbs.460
Biceps
Standing Dumbbell Curls25 lbs.2560
25 lbs.2560
25 lbs.2560
Triceps
One-Arm Dumbbell Kickbacks30 lbs.2560
30 lbs.2560
30 lbs.2560

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