JUNE 2009

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

DeweyVF74 on May 31, 2009

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	10	60
	155 lbs.	8	60
	175 lbs.	6	60
Flat Bench Dumbbell Flyes	40 lbs.	12	60
	50 lbs.	10	60
	60 lbs.	8	60
Incline Dumbbell Flyes	35 lbs.	12	60
	45 lbs.	10	60
	55 lbs.	8	60
Triceps
One-Arm Dumbbell Kickbacks	20 lbs.	12	60
	30 lbs.	10	60
	40 lbs.	8	60
Abs
Incline Sit-Ups	-	20	20
Side Crunches	-	20	15
	-	25	15
Chest
Cable Crossovers	50 lbs.	12	60
	60 lbs.	10	60
	70 lbs.	8	60
Machine Incline Chest Press	120 lbs.	10	60
	130 lbs.	8	60
	140 lbs.	6	60
Triceps
Triceps Cable Pushdowns	140 lbs.	12	60
	150 lbs.	10	60
	160 lbs.	8	60
Close-Grip Bench Press	100 lbs.	12	60
	110 lbs.	10	60
	120 lbs.	8	60
One-Arm Dumbbell Extensions	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Abs
Bridge (Plank)	-	60	30
	-	60	30
	-	60	30
Dumbbell Side Bends	45 lbs.	10	30
	45 lbs.	10	30
	45 lbs.	10	30
Machine Crunches	120 lbs.	25	30
	120 lbs.	25	30
	120 lbs.	25	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	220 lbs.	10	90
	220 lbs.	10	90
	220 lbs.	10	90
	220 lbs.	10	90
Angled Leg Press	280 lbs.	10	90
	280 lbs.	10	90
	280 lbs.	10	90
Standing Leg Curls	25 lbs.	13	90
	25 lbs.	13	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
Calves
Standing Calf Raises	250 lbs.	10	60
	250 lbs.	10	60
	250 lbs.	10	60
Lower Back
Machine Low Back Extensions	130 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

No comments have been posted yet.