WEEKLY LIFTING ROUTINE

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:

pgiv on April 03, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Biceps, Back, Thighs, Calves, Shoulders, Trapezius, Forearms

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	12	60
	-	10	60
	-	8	60
Flat Bench Dumbbell Flyes	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Press	-	10	60
	-	10	60
	-	10	60
Triceps
Triceps Cable Pushdowns	-	12	60
	-	10	60
	-	8	60
One-Arm Dumbbell Extensions	-	10	60
	-	10	60
	-	10	60
Triceps Bench Dips	-	10	60
	-	10	60
	-	10	60
Abs
Crunches	-	50	30
Bench Knee Tucks	-	50	30
Flutter Kicks	-	100	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Curl Bar Curls	-	12	60
	-	10	60
	-	8	60
Standing Alternate Dumbbell Curls	-	10	60
	-	10	60
	-	10	60
Seated Hammer Curls	-	10	60
	-	10	60
	-	10	60
Back
Wide-Grip Front Pulldowns	-	12	60
	-	10	60
	-	8	60
Seated Cable Rows	-	10	60
	-	10	60
	-	10	60
Bent Over Row with Back Extension	-	10	60
	-	10	60
	-	10	60
Abs
Crunches	-	50	30
Side Crunches	-	50	30
	-	50	30
Bicycle Crunches	-	50	30

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