WORKOUT

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:

soccerboy926 on June 27, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	45 lbs.	8	90
	60 lbs.	8	90
	75 lbs.	6	90
	75 lbs.	6	90
Incline Dumbbell Press	20 lbs.	8	90
	20 lbs.	8	90
	20 lbs.	6	90
	20 lbs.	6	90
Flat Bench Dumbbell Flyes	12 lbs.	10	90
	15 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	20 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	30 lbs.	10	90
Thighs
Barbell Squats	35 lbs.	8	120
	55 lbs.	8	120
	65 lbs.	6	120
	65 lbs.	6	120
Leg Extensions	40 lbs.	8	90
	40 lbs.	8	90
	40 lbs.	8	90
	40 lbs.	8	90
Angled Leg Press	60 lbs.	8	120
	80 lbs.	8	120
	90 lbs.	8	120
	120 lbs.	8	120
Lying Leg Curls	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Calves
Seated Calf Raises	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	45 lbs.	5	120
	45 lbs.	5	120
	45 lbs.	5	120
Shoulders
Seated Dumbbell Press	15 lbs.	8	90
	15 lbs.	8	90
	20 lbs.	8	90
	20 lbs.	8	90
Lateral Dumbbell Raises	5 lbs.	10	90
	5 lbs.	10	90
	5 lbs.	10	90
	8 lbs.	10	90
Front Dumbbell Raises	5 lbs.	10	90
	5 lbs.	10	90
	8 lbs.	10	90
	8 lbs.	10	90
Back
Wide-Grip Front Pulldowns	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Close-Grip Pulldowns	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
T-Bar Rows	25 lbs.	10	90
	25 lbs.	10	90
	35 lbs.	10	90
	45 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	15 lbs.	8	90
	20 lbs.	8	90
	20 lbs.	8	90
	20 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90

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