WEEK 1: DAY 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:

bretth on March 14, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders, Trapezius, Biceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	70 lbs.	-	90
	65 lbs.	-	90
	60 lbs.	-	90
Incline Dumbbell Press	55 lbs.	-	90
	50 lbs.	-	90
	45 lbs.	-	90
Pec Deck Flyes	80 lbs.	-	90
	70 lbs.	-	90
	60 lbs.	-	90
Shoulders
Machine Shoulder Press	90 lbs.	-	90
	75 lbs.	-	90
	60 lbs.	-	90
Cross-Body Cable Raises	60 lbs.	-	90
	50 lbs.	-	90
	40 lbs.	-	90
Trapezius
Dumbbell Shrugs	70 lbs.	-	90
	70 lbs.	-	90
	70 lbs.	-	90
Biceps
Seated Hammer Curls	35 lbs.	-	90
	30 lbs.	-	90
	25 lbs.	-	90
Machine Preacher Curls	60 lbs.	-	90
	50 lbs.	-	90
	40 lbs.	-	90
Abs
Hanging Leg Raises	-	20	60
	-	20	60
	-	20	60
Incline Sit-Ups	-	20	60
	-	20	60
	-	20	60
Bicycle Crunches	-	20	60
	-	20	60
	-	20	60

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