ANDREW

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:

idusei on December 15, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Chest, Triceps, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Curl Bar Curls	75 lbs.	12	60
	80 lbs.	10	60
	85 lbs.	8	60
	90 lbs.	6	60
Cable Curls	58 lbs.	12	60
	65 lbs.	10	60
	72 lbs.	8	60
	80 lbs.	6	60
	87 lbs.	4	60
Standing Cable Bicep Curls: Alternating	20 lbs.	12	60
	25 lbs.	10	60
	30 lbs.	8	60
	35 lbs.	6	60
	40 lbs.	4	60
Concentration Curls	30 lbs.	12	90
	35 lbs.	10	90
	40 lbs.	8	90
	45 lbs.	6	90
	50 lbs.	4	90
Standing Barbell Reverse Curls	45 lbs.	10	60
	45 lbs.	10	60
	55 lbs.	8	60
	60 lbs.	6	60
Chest
Barbell Bench Press	135 lbs.	12	60
	145 lbs.	10	60
	155 lbs.	8	60
	165 lbs.	6	60
	175 lbs.	4	60
Dumbbell Bench Press	50 lbs.	12	60
	55 lbs.	10	60
	60 lbs.	8	60
	65 lbs.	6	60
	70 lbs.	4	60
Dumbbell Flyes	25 lbs.	12	60
	30 lbs.	10	60
	30 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Bent-Over Triceps Cable Extension	10 lbs.	12	60
	15 lbs.	10	60
	20 lbs.	8	60
	25 lbs.	6	60
	30 lbs.	4	60
Triceps Cable Pushdowns	57 lbs.	12	60
	65 lbs.	10	60
	72 lbs.	8	60
	80 lbs.	6	60
	85 lbs.	4	60
Lying Triceps Extensions	65 lbs.	12	60
	70 lbs.	10	60
	75 lbs.	8	60
	80 lbs.	6	60
	85 lbs.	4	60
Single-Arm Lying Triceps Extension	10 lbs.	12	60
	15 lbs.	10	60
	20 lbs.	8	60
	25 lbs.	6	60
	30 lbs.	4	60
Single-Arm Reverse-Grip Pushdown	10 lbs.	12	60
	15 lbs.	10	60
	20 lbs.	8	60
	25 lbs.	6	60
	30 lbs.	4	60
Shoulders
Cross-Body Cable Raises	10 lbs.	12	60
	15 lbs.	10	60
	20 lbs.	8	60
Rear Dumbbell Raises	20 lbs.	12	60
	25 lbs.	10	60
	30 lbs.	8	60
Seated Barbell Front Press	45 lbs.	12	60
	55 lbs.	10	60
	65 lbs.	8	60
	70 lbs.	6	60
Seated Dumbbell Press	30 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60
	45 lbs.	6	60

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