ON MY OWN

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:

Mobz on September 20, 2013

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	-	8	60
	-	8	60
	-	8	60
Incline Dumbbell Press	-	8	60
	-	8	60
	-	8	60
Barbell Bench Press	-	8	60
	-	8	60
	-	8	60
Pushups	-	10	60
	-	10	60
	-	10	60
	-	10	60
Machine Wide Fly	-	8	60
	-	8	60
	-	8	60

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	-	8	60
	-	8	60
	-	8	60
Standing Dumbbell Curls	-	8	60
	-	8	60
	-	8	60
EZ Curl Bar Curls	-	8	60
	-	8	60
	-	8	60
Cable Curls	-	8	60
	-	8	60
	-	8	60
Incline Dumbbell Curls	-	8	60
	-	8	60
	-	8	60
Triceps
Triceps Cable Pushdowns	-	8	60
	-	8	60
	-	8	60
Standing Dumbbell Two-Arm Triceps Kickback	-	8	60
	-	8	60
	-	8	60
Machine Triceps Extensions	-	8	60
	-	8	60
	-	8	60
Standing Barbell Triceps Extensions	-	8	60
	-	8	60
	-	8	60

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