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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Rating:
 Unrated
Created By:
keithmuscle on October 07, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Shoulders, Back, Biceps, Triceps, Thighs, Calves, Abs, Lower Back
Description
Just put this one together because i only have barbells and no other equipment. And it seems to be working out.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Flyes--60
--60
--60
--60
--60
Shoulders
Seated Barbell Front Press65 lbs.1060
75 lbs.860
80 lbs.660
85 lbs.660
95 lbs.460
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
--60
Biceps
Standing Alternate Dumbbell Curls20 lbs.1260
25 lbs.1060
30 lbs.1060
Triceps
One-Arm Dumbbell Extensions--60
--60
--60
Chest
Pushups: Close-Grip--60
--60
--60
Thighs
Barbell Squats115 lbs.10120
125 lbs.6120
125 lbs.6120
Thrusters: Body Weight--120
--120
--120
Barbell Thrusters--60
--60
--60
Dumbbell Step Ups--60
--60
Calves
Standing Barbell Calf Raises--60
--60
Abs
Dumbbell Side Bends--30
Crunches-10030
Lower Back
Back Extension: Plank Hold with Lift--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Active Rest - Walk (RPE 1)1.300 miles30-
1.300 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press95 lbs.1060
130 lbs.1060
140 lbs.860
150 lbs.860
155 lbs.660
Shoulders
Seated Barbell Front Press65 lbs.1060
75 lbs.860
80 lbs.660
85 lbs.660
95 lbs.460
Back
Wide-Grip Behind-The-Neck Pulldowns85 lbs.1060
95 lbs.1060
105 lbs.1060
Biceps
Standing Alternate Dumbbell Curls20 lbs.1260
25 lbs.1060
30 lbs.1060
Triceps
Triceps Cable Pushdowns40 lbs.1260
45 lbs.1260
55 lbs.1060
Triceps Parallel-Bar Dips-1560
-1560
Chest
Flat Bench Dumbbell Flyes25 lbs.1260
30 lbs.1060
35 lbs.1060
Thighs
Barbell Squats115 lbs.10120
125 lbs.6120
125 lbs.6120
Angled Leg Press200 lbs.10120
220 lbs.8120
240 lbs.8120
Leg Extensions60 lbs.1060
70 lbs.1060
70 lbs.1060
Lying Leg Curls35 lbs.2060
35 lbs.2060
Calves
Standing Calf Raises170 lbs.1560
170 lbs.1560
Abs
Sit-Ups-10030
Crunches-10030
Lower Back
Back Extension: Plank Hold with Lift-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles20-
0.000 miles20-
Jumping Rope0.000 miles5-
0.000 miles5-
Treadmill Running0.000 miles15-
0.000 miles15-

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