WEEK 1

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:

smy191 on April 04, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps

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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
	175 lbs.	6	60
Incline Barbell Press	135 lbs.	10	60
	145 lbs.	8	60
	155 lbs.	6	60
Decline Barbell Press	135 lbs.	10	60
	155 lbs.	8	60
	155 lbs.	6	60
Cable Crossovers	40 lbs.	15	60
	50 lbs.	12	60
	40 lbs.	10	60
Triceps
Triceps Cable Pushdowns	15 lbs.	-	60
	12 lbs.	-	60
	10 lbs.	-	60
Rope Extensions	15 lbs.	-	60
	12 lbs.	-	60
	10 lbs.	-	60
One-Arm Dumbbell Kickbacks	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Triceps Bench Dips	-	15	60
	-	15	60
	-	15	60

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