RYANS

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:

ryanbailey on January 24, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Shoulders, Triceps, Abs, Back, Biceps, Thighs, Calves

Description

good solid all round muscle workout, split routine

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	40 kg.	12	60
	40 kg.	12	60
	50 kg.	12	60
Incline Barbell Press	35 kg.	12	60
	35 kg.	12	60
	35 kg.	12	60
Dumbbell Flyes	20 kg.	12	60
	20 kg.	12	60
	20 kg.	12	60
Shoulders
30 Degree Dumbbell Raises	12 kg.	12	60
	12 kg.	12	60
	12 kg.	12	60
Front Dumbbell Raises	12 kg.	12	60
	12 kg.	12	60
	12 kg.	12	60
Machine Shoulder Press	30 kg.	12	60
	30 kg.	12	60
	30 kg.	12	60
Triceps
Triceps Cable Pushdowns	18 kg.	12	60
	18 kg.	12	60
	18 kg.	12	60
One-Arm Dumbbell Extensions	12 kg.	12	60
	12 kg.	12	60
	12 kg.	12	60
One-Dumbbell Triceps Extensions	11 kg.	12	60
	11 kg.	12	60
	11 kg.	12	60
Abs
Crunches	-	60	30
	-	60	30
	-	60	30
Leg Raises	-	12	30
	-	12	30
Side Crunches	-	12	30
	-	12	30
	-	12	30
	-	12	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Lat Pulldown with Neutral Grip	90 kg.	12	60
	90 kg.	12	60
	90 kg.	12	60
Seated Cable Rows	90 kg.	12	60
	90 kg.	12	60
	90 kg.	12	60
Biceps
Cable Curls	24 kg.	12	60
	24 kg.	12	60
	24 kg.	12	60
Standing Dumbbell Curls	18 kg.	12	60
	18 kg.	12	60
	18 kg.	12	60
Thighs
Angled Leg Press	120 kg.	12	60
	120 kg.	12	60
	120 kg.	12	60
Leg Extensions	30 kg.	12	60
	30 kg.	12	60
	30 kg.	12	60
Lying Leg Curls	30 kg.	12	60
	30 kg.	12	60
	30 kg.	12	60
Calves
Standing Calf Raise (no weight)	-	20	60
	-	20	60
	-	20	60

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