THE ORIGINAL

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

loach on January 27, 2010

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back, Biceps, Triceps, Shoulders, Trapezius, Abs, Thighs, Calves, Forearms

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	40 lbs.	-	60
	-	-	60
	-	-	60
Flat Bench Dumbbell Flyes	40 lbs.	11	60
	40 lbs.	11	60
	40 lbs.	11	60
Incline Dumbbell Flyes	35 lbs.	10	60
	35 lbs.	10	60
Back
Dumbbell Pullovers	-	-	60
	-	-	60
One-Arm Dumbbell Bent-Over Rows	-	-	60
	-	-	60
Pull Up with Neutral Grip	-	-	60
	-	-	60
Biceps
Seated Hammer Curls	-	-	60
	-	-	60
	-	-	60
Standing Dumbbell Curls	-	-	60
	-	-	60
	-	-	60
Triceps
One-Arm Dumbbell Kickbacks	-	-	60
	-	-	60
One-Dumbbell Triceps Extensions	-	-	60
	-	-	60
Pushups: Close Grip	-	-	60
	-	-	60
Shoulders
Lateral Dumbbell Raises	-	-	60
	-	-	60
Seated Dumbbell Press	-	-	60
	-	-	60
	-	-	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Lateral Dumbbell Raises	12 lbs.	13	60
	12 lbs.	13	60
	12 lbs.	13	60
Trapezius
Barbell Upright Rows	70 lbs.	8	60
	70 lbs.	8	60
Barbell Shrugs	115 lbs.	12	60
	115 lbs.	12	60
Triceps
Lying Triceps Extensions	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	14	60
	15 lbs.	14	60
	15 lbs.	14	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

No comments have been posted yet.

loach
59 M

fanfan
45 M

jayhawker
56 F