This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
keithmuscle on October 07, 2009
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
Great if you dont have other equipment than Barbells and Dunmbell

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Flyes25 lbs.2060
25 lbs.2060
25 lbs.2060
25 lbs.2060
25 lbs.1560
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 Rows30 lbs.2060
30 lbs.2060
30 lbs.2060
Biceps
Standing Alternate Dumbbell Curls20 lbs.1260
25 lbs.1060
30 lbs.1060
Triceps
One-Arm Dumbbell Extensions20 lbs.1260
25 lbs.1060
30 lbs.1060
Chest
Pushups: Close-Grip-1360
-960
-760
Thighs
Barbell Squats115 lbs.10120
125 lbs.6120
125 lbs.6120
Thrusters: Body Weight-16120
-16120
-20120
Barbell Thrusters20 lbs.1060
-1060
-1060
Dumbbell Step Ups40 lbs.2060
40 lbs.2060
Calves
Standing Barbell Calf Raises40 lbs.1860
40 lbs.1660
Abs
Dumbbell Side Bends20 lbs.10030
Crunches-10030
Lower Back
Back Extension: Plank Hold with Lift-1030
-10030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Active Rest - Walk (RPE 1)1.300 miles30-
1.300 miles30-
Day 4
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 miles0-
0.000 miles0-
Jumping Rope0.000 miles0-
0.000 miles0-
Treadmill Running0.000 miles0-
0.000 miles0-

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