SET A - BACK-BICEPTS-LATS

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:

dreamweaver0930 on August 25, 2017

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Chest, Back, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Incline Sit-Ups	-	50	1
	-	50	1
	-	50	1
	-	50	1
Machine Crunches	85 lbs.	25	1
	85 lbs.	25	1
	85 lbs.	25	1
	85 lbs.	25	1
	85 lbs.	25	1
Chest
Smith Machine Regular Bench Press	155 lbs.	12	1
	155 lbs.	12	1
	155 lbs.	12	1
	155 lbs.	12	1
	155 lbs.	12	1
Machine Chest Press	75 lbs.	12	1
	75 lbs.	12	1
	75 lbs.	12	1
	75 lbs.	12	1
	75 lbs.	12	1
Incline Dumbbell Press	35 lbs.	12	1
	35 lbs.	12	1
	35 lbs.	12	1
	35 lbs.	12	1
	35 lbs.	12	1
Back
Cross-Bench Dumbbell Pullovers	45 lbs.	12	1
	45 lbs.	12	1
	45 lbs.	12	1
	45 lbs.	12	1
	45 lbs.	12	1
Chest
Machine Wide Fly	100 lbs.	12	1
	100 lbs.	12	1
	100 lbs.	12	1
	100 lbs.	12	1
	100 lbs.	12	1
Triceps
Machine Triceps Dips	147 lbs.	12	1
	147 lbs.	12	1
	147 lbs.	12	1
	147 lbs.	12	1
	147 lbs.	12	1
Cable Triceps Pushdown with V-Bar	45 lbs.	12	1
	45 lbs.	12	1
	45 lbs.	12	1
	45 lbs.	12	1
	45 lbs.	12	1
Lying Triceps Extensions	40 lbs.	12	1
	40 lbs.	12	1
	40 lbs.	12	1
	40 lbs.	12	1
	40 lbs.	12	1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 3%	miles	20

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