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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Rating:
 Unrated
Created By:
alex_63 on October 10, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press135 lbs.890
190 lbs.890
245 lbs.690
245 lbs.690
Incline Dumbbell Press50 lbs.890
55 lbs.890
60 lbs.690
65 lbs.690
Flat Bench Dumbbell Flyes40 lbs.1090
50 lbs.1090
60 lbs.1090
60 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns65 lbs.1090
70 lbs.1090
75 lbs.1090
85 lbs.1090
Thighs
Barbell Squats85 lbs.8120
145 lbs.8120
175 lbs.6120
195 lbs.6120
Leg Extensions120 lbs.890
120 lbs.890
120 lbs.890
120 lbs.890
Angled Leg Press180 lbs.8120
220 lbs.8120
270 lbs.8120
360 lbs.8120
Lying Leg Curls85 lbs.1090
85 lbs.1090
85 lbs.1090
85 lbs.1090
Calves
Seated Calf Raises100 lbs.1060
100 lbs.1060
100 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans75 lbs.5120
110 lbs.5120
130 lbs.5120
Shoulders
Seated Dumbbell Press45 lbs.890
50 lbs.890
55 lbs.890
55 lbs.890
Lateral Dumbbell Raises12 lbs.1090
15 lbs.1090
15 lbs.1090
20 lbs.1090
Front Dumbbell Raises15 lbs.1090
15 lbs.1090
20 lbs.1090
20 lbs.1090
Back
Wide-Grip Front Pulldowns155 lbs.1090
155 lbs.1090
155 lbs.1090
155 lbs.1090
Close-Grip Pulldowns160 lbs.1090
160 lbs.1090
160 lbs.1090
160 lbs.1090
T-Bar Rows65 lbs.1090
80 lbs.1090
105 lbs.1090
140 lbs.1090
One-Arm Dumbbell Bent-Over Rows50 lbs.890
50 lbs.890
55 lbs.890
60 lbs.890
Biceps
Standing Alternate Dumbbell Curls45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090

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