BODY FOR LIFE BY BILL PHILLIPS

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:

mhets on November 13, 2010

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	70 lbs.	12	60
	90 lbs.	10	60
	100 lbs.	8	60
	115 lbs.	6	60
	90 lbs.	12	60
Incline Barbell Press	70 lbs.	12	60
Back
Wide-Grip Front Pulldowns	70 lbs.	12	60
	80 lbs.	10	60
	90 lbs.	8	60
	100 lbs.	6	60
	80 lbs.	12	60
Seated Cable Rows	90 lbs.	12	60
Shoulders
Seated Dumbbell Press	25 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	8	60
	40 lbs.	6	60
	30 lbs.	12	60
Trapezius
Barbell Upright Rows	30 lbs.	12	60
Biceps
Standing Barbell Curls	40 lbs.	12	60
	50 lbs.	10	60
	60 lbs.	8	60
	70 lbs.	6	60
	50 lbs.	12	60
Seated Hammer Curls	25 lbs.	12	60
Triceps
Triceps Cable Pushdowns	30 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60
	45 lbs.	6	60
	35 lbs.	12	60
Triceps Parallel-Bar Dips	-	12	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	20 lbs.	12	30
	20 lbs.	12	30
	20 lbs.	12	30
	20 lbs.	12	30
	20 lbs.	12	30
Leg Raises	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	2	-
	0.000 miles	1	-
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