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Use this Workout Plan

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:

slevy on October 05, 2011

Users:

1 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	12	60
	45 lbs.	12	60
Flat Bench Dumbbell Flyes	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Pec Deck Flyes	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Triceps
Machine Triceps Extensions	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
One-Arm Dumbbell Kickbacks	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15
Back
Wide-Grip Front Pulldowns	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Seated Cable Rows	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
Bent-Over Barbell Rows	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Kettlebell Two-Hand Swing	25 lbs.	30	60
	25 lbs.	30	60
	25 lbs.	30	60
	25 lbs.	30	60
Biceps
Standing Barbell Curls	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Cable Curls	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Seated Hammer Curls	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Incline Dumbbell Curls	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Shoulders
Seated Dumbbell Press	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Front Dumbbell Raises	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Machine Shoulder Press	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Modified Lateral Dumbbell Raises	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Thighs
Dumbbell Lunges	15 lbs.	30	60
	15 lbs.	30	60
	15 lbs.	30	60
	-	-	60
Leg Extensions	70 lbs.	15	60
	70 lbs.	15	60
	70 lbs.	15	60
Lying Leg Curls	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Hip Abduction Machine	110 lbs.	20	60
	110 lbs.	20	60
	110 lbs.	20	60
Hip Adduction Machine	110 lbs.	20	60
	110 lbs.	20	60
	110 lbs.	20	60
Stiff-Legged Dumbbell Deadlifts	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Triceps
Incline Lying Triceps Extension	-	-	60

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Workout Routine Sample

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