WEIGHT TRAINING PROGRAM #2

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:

Young2Old on March 30, 2015

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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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	92
	135 lbs.	10	92
	135 lbs.	10	92
	135 lbs.	10	92
Dumbbell Flyes	30 lbs.	10	92
	30 lbs.	10	92
	30 lbs.	10	92
	30 lbs.	10	92
Biceps
Standing Dumbbell Curls	90 lbs.	12	92
	70 lbs.	12	92
	70 lbs.	12	92
Triceps
Triceps Cable Pushdowns	80 lbs.	12	92
	70 lbs.	12	92
	70 lbs.	12	92
Back
Lat Pulldown with Neutral Grip	100 lbs.	12	92
	85 lbs.	12	92
	85 lbs.	12	92
Triceps
One-Dumbbell Triceps Extensions	60 lbs.	15	92
	60 lbs.	15	92
	60 lbs.	15	92
Shoulders
Seated Dumbbell Press	35 lbs.	12	92
	35 lbs.	12	92
	35 lbs.	12	92
Thighs
Seated Machine Leg Press	180 lbs.	12	92
	270 lbs.	12	92
	360 lbs.	12	92
Calves
Seated Calf Raises	180 lbs.	20	92
	180 lbs.	20	92
	180 lbs.	20	92
Thighs
Seated Leg Curls	70 lbs.	12	92
	80 lbs.	12	92
	80 lbs.	12	92
Abs
Machine Crunches	70 lbs.	20	92
	60 lbs.	20	92
	50 lbs.	20	92
Hanging Leg Raises	-	12	92
	-	12	92
	-	12	92
Biceps
Standing Dumbbell Hammer Curls	30 lbs.	12	92
Standing Dumbbell Curls	25 lbs.	12	92
	20 lbs.	12	92
Back
Dumbbell Pullovers	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60

Day 8

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	75 lbs.	12	92
	70 lbs.	12	92
	65 lbs.	12	92
Incline Dumbbell Press	60 lbs.	12	92
	55 lbs.	12	92
	50 lbs.	12	92
Biceps
Standing Dumbbell Curls	90 lbs.	12	92
	70 lbs.	12	92
	70 lbs.	12	92
Triceps
Triceps Cable Pushdowns	80 lbs.	12	92
	70 lbs.	12	92
	70 lbs.	12	92
Back
Lat Pulldown with Neutral Grip	100 lbs.	12	92
	85 lbs.	12	92
	85 lbs.	12	92
Triceps
One-Dumbbell Triceps Extensions	60 lbs.	15	92
	60 lbs.	15	92
	60 lbs.	15	92
Shoulders
Seated Dumbbell Press	35 lbs.	12	92
	35 lbs.	12	92
	35 lbs.	12	92
Thighs
Seated Machine Leg Press	180 lbs.	12	92
	270 lbs.	12	92
	360 lbs.	12	92
Calves
Seated Calf Raises	180 lbs.	20	92
	180 lbs.	20	92
	180 lbs.	20	92
Thighs
Seated Leg Curls	70 lbs.	12	92
	80 lbs.	12	92
	80 lbs.	12	92
Abs
Machine Crunches	70 lbs.	20	92
	60 lbs.	20	92
	50 lbs.	20	92
Hanging Leg Raises	-	12	92
	-	12	92
	-	12	92
Biceps
Standing Dumbbell Hammer Curls	30 lbs.	12	92
Standing Dumbbell Curls	25 lbs.	12	92
	20 lbs.	12	92

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