TONT-T

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:

Tony-T on August 02, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Abs, Chest, Forearms, Triceps, Trapezius, Shoulders, Biceps

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bench Knee Tucks	-	15	30
	-	15	30
	-	15	30
Sit-Ups	-	15	30
	-	15	30
	-	15	30
Crunch Twists	-	15	30
	-	15	30
	-	15	30
Chest
Spiderman Pushup	-	15	30
	-	15	30
	-	15	30
Chest Stretch	-	15	30
	-	15	30
	-	15	30
Forearms
Barbell Wrist Curls	-	10	60
	-	10	60
	-	10	60
Triceps
Triceps Bench Dips	-	15	30
	-	15	30
	-	15	30
Pushups: Close Grip	-	15	30
	-	15	30
	-	15	30
Trapezius
Barbell Shrugs	-	10	30
	-	10	30
	-	10	30
Barbell Upright Rows	-	10	30
	-	10	30
	-	10	30
Shoulders
Front Dumbbell Raises	-	10	30
	-	10	30
	-	10	30
Barbell Behind-the-Neck Push Jerk	-	10	30
	-	10	30
	-	10	30
Biceps
EZ Curl Bar Curls	-	12	30
	-	12	30
	-	12	30
Standing Barbell Reverse Curls	-	12	30
	-	12	30
	-	12	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bench Knee Tucks	-	-	30
Sit-Ups	-	-	30
Crunch Twists	-	-	30
Chest
Spiderman Pushup	-	-	60
Chest Stretch	-	-	60
Forearms
Barbell Wrist Curls	-	-	60
Triceps
Triceps Bench Dips	-	-	60
Pushups: Close Grip	-	-	60
Trapezius
Barbell Shrugs	-	-	60
Barbell Upright Rows	-	-	60
Shoulders
Front Dumbbell Raises	-	-	60
Barbell Behind-the-Neck Push Jerk	-	-	60
Biceps
EZ Curl Bar Curls	-	-	60
Standing Barbell Reverse Curls	-	-	60
Abs
Bench Knee Tucks	-	15	30
	-	-	30
Sit-Ups	-	15	30
	-	-	30
Crunch Twists	-	15	30
	-	-	30
Chest
Spiderman Pushup	-	15	30
Chest Stretch	-	15	30
Forearms
Barbell Wrist Curls	-	10	60
Triceps
Triceps Bench Dips	-	15	30
Pushups: Close Grip	-	15	30
Trapezius
Barbell Shrugs	-	10	30
Barbell Upright Rows	-	10	30
Shoulders
Front Dumbbell Raises	-	10	30
Barbell Behind-the-Neck Push Jerk	-	10	30
Biceps
EZ Curl Bar Curls	-	12	30
Standing Barbell Reverse Curls	-	12	30
Abs
Bench Knee Tucks	-	15	30
	-	15	30
	-	15	30
Sit-Ups	-	15	30
	-	15	30
	-	15	30
Crunch Twists	-	15	30
	-	15	30
	-	15	30
Chest
Spiderman Pushup	-	15	30
	-	15	30
	-	15	30
Chest Stretch	-	15	30
	-	15	30
	-	15	30
Forearms
Barbell Wrist Curls	-	10	60
	-	10	60
	-	10	60
Triceps
Triceps Bench Dips	-	15	30
	-	15	30
	-	15	30
Pushups: Close Grip	-	15	30
	-	15	30
	-	15	30
Trapezius
Barbell Shrugs	-	10	30
	-	10	30
	-	10	30
Barbell Upright Rows	-	10	30
	-	10	30
	-	10	30
Shoulders
Front Dumbbell Raises	-	10	30
	-	10	30
	-	10	30
Barbell Behind-the-Neck Push Jerk	-	10	30
	-	10	30
	-	10	30
Biceps
EZ Curl Bar Curls	-	12	30
	-	12	30
	-	12	30
Standing Barbell Reverse Curls	-	12	30
	-	12	30
	-	12	30

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