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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:

GymRAT4lyfe on February 16, 2012

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Body Parts:

Back, Lower Back, Chest, Triceps, Biceps, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Lat Pulldown with Neutral Grip	-	-	60
	-	-	60
	-	-	60
T-Bar Rows	-	-	60
	-	-	60
	-	-	60
Face Pull	-	-	60
	-	-	60
	-	-	60
One-Arm Dumbbell Bent-Over Rows	-	-	60
	-	-	60
	-	-	60
Lower Back
Back Extensions	-	-	60
	-	-	60
	-	-	60
Chest
Barbell Bench Press	-	-	60
	-	-	60
	-	-	60
Dumbbell Incline Fly with Twist	-	-	60
	-	-	60
	-	-	60
Cable Crossovers	-	-	60
	-	-	60
	-	-	60
Pec Deck Flyes	-	-	60
	-	-	60
	-	-	60
Triceps
Lying Triceps Extensions	-	-	60
	-	-	60
	-	-	60
Triceps Cable Pushdowns	-	-	60
	-	-	60
	-	-	60
Triceps Bench Dips	-	-	60
	-	-	60
	-	-	60
Biceps
Concentration Curls	-	-	60
	-	-	60
	-	-	60
Standing Overhead Cable Curls	-	-	60
	-	-	60
	-	-	60
Seated Hammer Curls	-	-	60
	-	-	60
	-	-	60
Shoulders
Seated Dumbbell Press	-	-	60
	-	-	60
	-	-	60
Front Dumbbell Raises	-	-	60
	-	-	60
	-	-	60
Lateral Dumbbell Raises	-	-	60
	-	-	60
	-	-	60
Dumbbell Arnold Shoulder Press	-	-	60
	-	-	60
	-	-	60

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	10 lbs.	15	60
	15 lbs.	10	60
	10 lbs.	15	60
Dumbbell Incline Fly with Twist	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Pec Deck Flyes	-	12	60
	-	12	60
	-	12	60
Cable Crossovers	20 lbs.	12	60
	30 lbs.	10	60
	30 lbs.	10	60
Back
T-Bar Rows	25 lbs.	15	60
	35 lbs.	15	60
	45 lbs.	10	60
	60 lbs.	10	60
Lat Pulldown with Neutral Grip	60 lbs.	20	60
	75 lbs.	15	60
	90 lbs.	15	60
One-Arm Dumbbell Bent-Over Rows	20 lbs.	15	60
	25 lbs.	12	60
	25 lbs.	12	60
Face Pull	-	12	60
	-	12	60
	-	12	60
Back Extension with Lower Trap Raise	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Biceps
Seated Hammer Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Seated Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Triceps
Lying Triceps Extensions	-	-	60
Triceps Cable Pushdowns	-	-	60
Shoulders
Dumbbell Arnold Shoulder Press	-	-	60
Twisting Dumbbell Shoulder Press	-	-	60
Front Dumbbell Raises	-	-	60

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