OCTOBER

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:

dkastning on September 25, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders, Triceps, Biceps, Back, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	140 lbs.	12	60
	150 lbs.	10	60
	160 lbs.	8	60
	130 lbs.	12	60
Shoulders
Machine Shoulder Press	-	-	60
Chest
Pec Deck Flyes	-	-	60
Triceps
Machine Triceps Extensions	-	-	60
Biceps
Barbell Preacher Curls	160 lbs.	12	60
	165 lbs.	10	60
	170 lbs.	8	60
	150 lbs.	12	60
Back
Machine Seated Rows	-	-	60
Abs
Machine Crunches	120 lbs.	12	30
	130 lbs.	10	30
	140 lbs.	8	30
	110 lbs.	12	30

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups: Medicine Ball	-	20	60
	-	20	60
	-	20	60
	-	20	60
Abs
Medicine Ball V Sit-Ups	-	-	30
Back
Cable Chop (Woodchopper)	18 lbs.	12	60
	18 lbs.	12	60
	18 lbs.	12	60
Shoulders
Front Cable Raises	-	-	60
Chest
Parallel-Bar Dips	-	-	60
Biceps
Standing Dumbbell Curls	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60

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