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:
rmckinley on August 19, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press175 lbs.890
245 lbs.890
315 lbs.690
315 lbs.690
Incline Dumbbell Press65 lbs.890
70 lbs.890
80 lbs.690
85 lbs.690
Flat Bench Dumbbell Flyes50 lbs.1090
65 lbs.1090
75 lbs.1090
75 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns80 lbs.1090
90 lbs.1090
100 lbs.1090
110 lbs.1090
Thighs
Barbell Squats65 lbs.8120
115 lbs.8120
135 lbs.6120
155 lbs.6120
Leg Extensions90 lbs.890
90 lbs.890
90 lbs.890
90 lbs.890
Angled Leg Press140 lbs.8120
170 lbs.8120
200 lbs.8120
280 lbs.8120
Lying Leg Curls70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Calves
Seated Calf Raises80 lbs.1060
80 lbs.1060
80 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans100 lbs.5120
140 lbs.5120
165 lbs.5120
Shoulders
Seated Dumbbell Press60 lbs.890
65 lbs.890
75 lbs.890
75 lbs.890
Lateral Dumbbell Raises15 lbs.1090
20 lbs.1090
20 lbs.1090
25 lbs.1090
Front Dumbbell Raises20 lbs.1090
20 lbs.1090
25 lbs.1090
30 lbs.1090
Back
Wide-Grip Front Pulldowns200 lbs.1090
200 lbs.1090
200 lbs.1090
200 lbs.1090
Close-Grip Pulldowns200 lbs.1090
200 lbs.1090
200 lbs.1090
200 lbs.1090
T-Bar Rows85 lbs.1090
105 lbs.1090
135 lbs.1090
180 lbs.1090
One-Arm Dumbbell Bent-Over Rows60 lbs.890
65 lbs.890
75 lbs.890
80 lbs.890
Biceps
Standing Alternate Dumbbell Curls55 lbs.1090
55 lbs.1090
55 lbs.1090
55 lbs.1090

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.