WEIGHT LIFTING

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:

hs_lineman on June 17, 2011

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	65 lbs.	8	60
Pec Deck Flyes	20 lbs.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	8	60
Seated Cable Rows	60 lbs.	8	60
Wide-Grip Front Pulldowns	60 lbs.	8	60
Shoulders
Seated Behind-The-Neck Press	45 lbs.	8	60
Trapezius
Barbell Upright Rows	45 lbs.	8	60
Thighs
Barbell Squats	45 lbs.	8	60
Leg Extensions	35 lbs.	8	60
Seated Leg Curls	35 lbs.	8	60
Biceps
Standing Barbell Curls	45 lbs.	8	60
Triceps
Lying Triceps Extensions	25 lbs.	8	60
Calves
Standing Barbell Calf Raises	45 lbs.	8	60
Abs
Crunches	-	20	30
	-	-	30
Roman Chair Sit-Ups	-	15	30
Reverse Crunches	-	15	30
Lower Back
Back Extensions	-	15	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	65 lbs.	8	60
Pec Deck Flyes	20 lbs.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	8	60
Seated Cable Rows	60 lbs.	8	60
Wide-Grip Front Pulldowns	60 lbs.	8	60
Shoulders
Seated Behind-The-Neck Press	45 lbs.	8	60
Trapezius
Barbell Upright Rows	45 lbs.	8	60
Thighs
Barbell Squats	45 lbs.	8	60
Leg Extensions	35 lbs.	8	60
Seated Leg Curls	35 lbs.	8	60
Biceps
Standing Barbell Curls	45 lbs.	8	60
Triceps
Lying Triceps Extensions	25 lbs.	8	60
Calves
Standing Barbell Calf Raises	45 lbs.	8	60
Abs
Crunches	-	20	30
	-	-	30
Roman Chair Sit-Ups	-	15	30
Reverse Crunches	-	15	30
Lower Back
Back Extensions	-	15	60

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