This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
USMC3434
Rating:
 Unrated
Created By:
USMC3434 on February 23, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press80 lbs.890
110 lbs.890
140 lbs.690
140 lbs.690
Incline Dumbbell Press30 lbs.890
35 lbs.890
35 lbs.690
40 lbs.690
Flat Bench Dumbbell Flyes25 lbs.1090
30 lbs.1090
35 lbs.1090
35 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns35 lbs.1090
40 lbs.1090
45 lbs.1090
50 lbs.1090
Thighs
Barbell Squats55 lbs.8120
85 lbs.8120
105 lbs.6120
115 lbs.6120
Leg Extensions70 lbs.890
70 lbs.890
70 lbs.890
70 lbs.890
Angled Leg Press110 lbs.8120
130 lbs.8120
160 lbs.8120
210 lbs.8120
Lying Leg Curls50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
Calves
Seated Calf Raises60 lbs.1060
60 lbs.1060
60 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Seated Cable Rows45 lbs.9120
65 lbs.9120
75 lbs.9120
Shoulders
Seated Dumbbell Press30 lbs.890
30 lbs.890
35 lbs.890
35 lbs.890
Lateral Dumbbell Raises8 lbs.1090
8 lbs.1090
10 lbs.1090
12 lbs.1090
Front Dumbbell Raises8 lbs.1090
10 lbs.1090
10 lbs.1090
15 lbs.1090
Back
Wide-Grip Front Pulldowns90 lbs.1090
90 lbs.1090
90 lbs.1090
90 lbs.1090
Close-Grip Pulldowns90 lbs.1090
90 lbs.1090
90 lbs.1090
90 lbs.1090
T-Bar Rows40 lbs.1090
50 lbs.1090
60 lbs.1090
80 lbs.1090
One-Arm Dumbbell Bent-Over Rows30 lbs.890
30 lbs.890
35 lbs.890
35 lbs.890
Biceps
Standing Alternate Dumbbell Curls25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090

Workout routine comments

Cardio the third day and then start over!
 
January 28, 2011 at 2:24am
can I take 1 exercise for each part of the day n body into 1 complete whole workout
 
June 17, 2010 at 9:47pm
where are the other days?
 
March 1, 2009 at 1:36pm

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