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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:

tiou on February 01, 2012

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	31 kg.	5	90
	31 kg.	5	90
	31 kg.	5	90
	31 kg.	5	90
	31 kg.	5	90
Back
Bent-Over Barbell Rows	-	-	60
	60 kg.	5	60
	60 kg.	5	60
	60 kg.	5	60
	60 kg.	5	60
	60 kg.	5	60
Chest
Incline Dumbbell Press	25 kg.	8	90
	25 kg.	8	90
	25 kg.	8	90
	25 kg.	8	90
Back
Weighted Chinup	-	-	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Chest
Decline Dumbbell Bench Press	-	8	60
	-	8	60
	-	8	60
Back
Wide-Grip Front Pulldowns	50 kg.	8	60
	50 kg.	8	60
	50 kg.	8	60

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