THUR/RUN/ABS/LOWERBODY/

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:
kwmerri on June 04, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press150 lbs.890
205 lbs.890
270 lbs.690
270 lbs.690
Incline Dumbbell Press55 lbs.890
60 lbs.890
65 lbs.690
75 lbs.690
Flat Bench Dumbbell Flyes45 lbs.1090
55 lbs.1090
65 lbs.1090
65 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns70 lbs.1090
75 lbs.1090
85 lbs.1090
95 lbs.1090
Thighs
Barbell Squats95 lbs.8120
165 lbs.8120
195 lbs.6120
215 lbs.6120
Leg Extensions130 lbs.890
130 lbs.890
130 lbs.890
130 lbs.890
Angled Leg Press200 lbs.8120
250 lbs.8120
300 lbs.8120
400 lbs.8120
Lying Leg Curls90 lbs.1090
90 lbs.1090
90 lbs.1090
90 lbs.1090
Calves
Seated Calf Raises115 lbs.1060
115 lbs.1060
115 lbs.1060
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans85 lbs.5120
120 lbs.5120
140 lbs.5120
Shoulders
Seated Dumbbell Press50 lbs.890
55 lbs.890
60 lbs.890
60 lbs.890
Lateral Dumbbell Raises15 lbs.1090
15 lbs.1090
20 lbs.1090
20 lbs.1090
Front Dumbbell Raises15 lbs.1090
20 lbs.1090
20 lbs.1090
25 lbs.1090
Back
Wide-Grip Front Pulldowns170 lbs.1090
170 lbs.1090
170 lbs.1090
170 lbs.1090
Close-Grip Pulldowns170 lbs.1090
170 lbs.1090
170 lbs.1090
170 lbs.1090
T-Bar Rows70 lbs.1090
90 lbs.1090
115 lbs.1090
150 lbs.1090
One-Arm Dumbbell Bent-Over Rows55 lbs.890
55 lbs.890
60 lbs.890
70 lbs.890
Biceps
Standing Alternate Dumbbell Curls45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090

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