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.

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Created By:

JosephVoska on October 16, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	205 lbs.	8	60
	225 lbs.	6	60
	245 lbs.	4	60
Cable Crossovers	110 lbs.	8	60
	120 lbs.	6	60
	130 lbs.	4	60
Back
Lat Pulldown with Neutral Grip	110 lbs.	25	60
	110 lbs.	25	60
	110 lbs.	25	60
Machine Seated Rows	140 lbs.	8	60
	150 lbs.	6	60
	160 lbs.	4	60
Shoulders
Twisting Dumbbell Shoulder Press	160 lbs.	8	60
	170 lbs.	6	60
	180 lbs.	4	60
Biceps
Standing Dumbbell Curls	25 lbs.	25	60
	25 lbs.	25	60
	25 lbs.	25	60
Triceps
One-Arm Dumbbell Kickbacks	30 lbs.	25	60
	30 lbs.	25	60
	30 lbs.	25	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	205 lbs.	8	60
	225 lbs.	6	60
	245 lbs.	4	60
Cable Crossovers	110 lbs.	8	60
	120 lbs.	6	60
	130 lbs.	4	60
Back
Lat Pulldown with Neutral Grip	110 lbs.	25	60
	110 lbs.	25	60
	110 lbs.	25	60
Machine Seated Rows	140 lbs.	8	60
	150 lbs.	6	60
	160 lbs.	4	60
Shoulders
Twisting Dumbbell Shoulder Press	160 lbs.	8	60
	170 lbs.	6	60
	180 lbs.	4	60
Biceps
Standing Dumbbell Curls	25 lbs.	25	60
	25 lbs.	25	60
	25 lbs.	25	60
Triceps
One-Arm Dumbbell Kickbacks	30 lbs.	25	60
	30 lbs.	25	60
	30 lbs.	25	60

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