STRENGTH TRAINING

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:
 Rating: 4.0/5.0
Created By:
DJ_Slack on November 06, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.890
140 lbs.890
180 lbs.690
180 lbs.690
Incline Dumbbell Press40 lbs.890
40 lbs.890
45 lbs.690
50 lbs.690
Flat Bench Dumbbell Flyes30 lbs.1090
35 lbs.1090
45 lbs.1090
45 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns45 lbs.1090
50 lbs.1090
55 lbs.1090
60 lbs.1090
Thighs
Barbell Squats55 lbs.8120
95 lbs.8120
115 lbs.6120
125 lbs.6120
Leg Extensions80 lbs.890
80 lbs.890
80 lbs.890
80 lbs.890
Angled Leg Press120 lbs.8120
140 lbs.8120
170 lbs.8120
230 lbs.8120
Lying Leg Curls55 lbs.1090
55 lbs.1090
55 lbs.1090
55 lbs.1090
Calves
Seated Calf Raises65 lbs.1060
65 lbs.1060
65 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans55 lbs.5120
80 lbs.5120
95 lbs.5120
Shoulders
Seated Dumbbell Press35 lbs.890
40 lbs.890
40 lbs.890
40 lbs.890
Lateral Dumbbell Raises10 lbs.1090
10 lbs.1090
12 lbs.1090
15 lbs.1090
Front Dumbbell Raises10 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090
Back
Wide-Grip Front Pulldowns115 lbs.1090
115 lbs.1090
115 lbs.1090
115 lbs.1090
Close-Grip Pulldowns110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
T-Bar Rows45 lbs.1090
60 lbs.1090
75 lbs.1090
100 lbs.1090
One-Arm Dumbbell Bent-Over Rows35 lbs.890
40 lbs.890
40 lbs.890
45 lbs.890
Biceps
Standing Alternate Dumbbell Curls30 lbs.1090
30 lbs.1090
30 lbs.1090
30 lbs.1090
Barbell Preacher Curls60 lbs.1060
60 lbs.1060
60 lbs.1060
60 lbs.1060
Concentration Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
Prone Dumbbell Curl30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
Zottman Curl30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060

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