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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Rating:
 Unrated
Created By:
BISHOP429 on July 24, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Back, Biceps, Chest, Forearms, Lower Back, Shoulders, Thighs, Trapezius, Triceps, Abs
Description
Basic Light Weight Training

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent-Over Barbell Rows50 lbs.1560
Close-Grip Pulldowns100 lbs.1560
Wide-Grip Front Pulldowns100 lbs.1560
Biceps
EZ Curl Bar Curls50 lbs.1060
Standing Dumbbell Curls20 lbs.1560
Chest
Barbell Bench Press65 lbs.1560
Dumbbell Bench Press20 lbs.1560
Dumbbell Flyes20 lbs.1560
Pushups-1060
Forearms
Dumbbell Wrist Curls20 lbs.1060
Dumbbell Reverse Wrist Curls20 lbs.1060
Lower Back
Deadlifts50 lbs.1560
Good Mornings50 lbs.1060
Shoulders
Front Dumbbell Raises20 lbs.1560
Seated Dumbbell Press20 lbs.1560
Rear Dumbbell Raises20 lbs.1560
Thighs
Barbell Squats50 lbs.1060
Dumbbell Bulgarian Split Squat40 lbs.1560
Trapezius
Dumbbell Upright Rows20 lbs.1560
Triceps
Close-Grip Bench Press65 lbs.1060
One-Arm Dumbbell Extensions20 lbs.1060
Abs
Crunches-2030
Dumbbell Side Bends20 lbs.2030
Bench Knee Tucks-2030
Sit-Ups-2030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent-Over Barbell Rows50 lbs.1560
Close-Grip Pulldowns100 lbs.1560
Wide-Grip Front Pulldowns100 lbs.1560
Biceps
EZ Curl Bar Curls50 lbs.1060
Standing Dumbbell Curls20 lbs.1560
Chest
Barbell Bench Press65 lbs.1560
Dumbbell Bench Press20 lbs.1560
Dumbbell Flyes20 lbs.1560
Pushups-1060
Forearms
Dumbbell Wrist Curls20 lbs.1060
Dumbbell Reverse Wrist Curls20 lbs.1060
Lower Back
Deadlifts50 lbs.1560
Good Mornings50 lbs.1060
Shoulders
Front Dumbbell Raises20 lbs.1560
Seated Dumbbell Press20 lbs.1560
Rear Dumbbell Raises20 lbs.1560
Thighs
Barbell Squats50 lbs.1060
Dumbbell Bulgarian Split Squat40 lbs.1560
Trapezius
Dumbbell Upright Rows20 lbs.1560
Triceps
Close-Grip Bench Press65 lbs.1060
One-Arm Dumbbell Extensions20 lbs.1060
Abs
Crunches-2030
Dumbbell Side Bends20 lbs.2030
Bench Knee Tucks-2030
Sit-Ups-2030

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