SUMMER WORKOUT

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:

cclar65 on June 01, 2009

Users:

Comments:

See comments

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Triceps, Shoulders, Lower Back, Abs, Thighs, Trapezius

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	10	60
	155 lbs.	8	60
	165 lbs.	6	60
	175 lbs.	4	60
	185 lbs.	2	60
Triceps
Triceps Cable Pushdowns	96 lbs.	10	60
	108 lbs.	8	60
	120 lbs.	6	60
Shoulders
Front Dumbbell Raises	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Lower Back
Deadlifts	255 lbs.	8	60
	265 lbs.	6	60
	275 lbs.	4	60
Shoulders
Seated Dumbbell Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Abs
Crunches	-	50	30
	-	50	30
Flutter Kicks	-	25	30
	-	25	30
Knee-Up Crunches	-	50	30
	-	50	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	185 lbs.	10	60
	195 lbs.	8	60
	205 lbs.	6	60
Chest
Decline Barbell Press	155 lbs.	8	60
	175 lbs.	6	60
	195 lbs.	4	60
Trapezius
Dumbbell Shrugs	70 lbs.	8	60
	75 lbs.	6	60
	80 lbs.	5	60
Back
Seated Cable Rows	120 lbs.	10	60
	132 lbs.	8	60
	144 lbs.	6	60
Chest
Dumbbell Flyes	20 lbs.	10	60
	25 lbs.	10	60
	30 lbs.	10	60
Abs
Crunches	-	50	30
	-	50	30
Knee-Up Crunches	-	50	30
	-	50	30

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