This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
tbone0822
Rating:
 Unrated
Created By:
tbone0822 on June 29, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press110 lbs.12120
115 lbs.10120
125 lbs.8120
135 lbs.6120
Barbell Bench Press120 lbs.12120
145 lbs.8120
160 lbs.6120
165 lbs.5120
Cable Crossovers30 lbs.10120
40 lbs.8120
50 lbs.6120
60 lbs.5120
Pec Deck Flyes60 lbs.10120
60 lbs.10120
60 lbs.10120
60 lbs.10120
Back
Wide-Grip Front Pulldowns95 lbs.12120
105 lbs.10120
115 lbs.8120
120 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows90 lbs.12120
100 lbs.10120
110 lbs.8120
125 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls20 lbs.12120
25 lbs.10120
35 lbs.6120
40 lbs.5120
EZ Curl Bar Curls50 lbs.12120
70 lbs.8120
75 lbs.6120
80 lbs.5120
Standing Barbell Curls70 lbs.10120
70 lbs.10120
70 lbs.10120
70 lbs.10120
Triceps
Triceps Cable Pushdowns45 lbs.12120
50 lbs.10120
60 lbs.8120
65 lbs.6120
Close-Grip Bench Press95 lbs.12120
105 lbs.8120
115 lbs.8120
120 lbs.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups10 lbs.260
10 lbs.260
10 lbs.260
Barbell Wrist Curls40 lbs.2060
40 lbs.2060
40 lbs.2060
Barbell Reverse Wrist Curls20 lbs.2060
20 lbs.2060
20 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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