This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
MileHighFan
Rating:
 Unrated
Created By:
MileHighFan on October 30, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press90 lbs.890
125 lbs.890
160 lbs.690
160 lbs.690
Incline Dumbbell Press35 lbs.890
40 lbs.890
40 lbs.690
45 lbs.690
Flat Bench Dumbbell Flyes30 lbs.1090
35 lbs.1090
40 lbs.1090
40 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns45 lbs.1090
45 lbs.1090
50 lbs.1090
55 lbs.1090
Thighs
Barbell Squats65 lbs.8120
105 lbs.8120
125 lbs.6120
145 lbs.6120
Leg Extensions90 lbs.890
90 lbs.890
90 lbs.890
90 lbs.890
Angled Leg Press130 lbs.8120
160 lbs.8120
190 lbs.8120
260 lbs.8120
Lying Leg Curls60 lbs.1090
60 lbs.1090
60 lbs.1090
60 lbs.1090
Calves
Seated Calf Raises75 lbs.1060
75 lbs.1060
75 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans50 lbs.5120
75 lbs.5120
85 lbs.5120
Shoulders
Seated Dumbbell Press30 lbs.890
35 lbs.890
40 lbs.890
40 lbs.890
Lateral Dumbbell Raises8 lbs.1090
10 lbs.1090
10 lbs.1090
12 lbs.1090
Front Dumbbell Raises8 lbs.1090
10 lbs.1090
15 lbs.1090
15 lbs.1090
Back
Wide-Grip Front Pulldowns105 lbs.1090
105 lbs.1090
105 lbs.1090
105 lbs.1090
Close-Grip Pulldowns100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
T-Bar Rows45 lbs.1090
55 lbs.1090
70 lbs.1090
90 lbs.1090
One-Arm Dumbbell Bent-Over Rows35 lbs.890
35 lbs.890
40 lbs.890
40 lbs.890
Biceps
Standing Alternate Dumbbell Curls30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090

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