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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:

jondoughmusic on July 09, 2009

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Workout Category:

Strength & Cardio Combined

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	30 lbs.	8	90
	45 lbs.	8	90
	55 lbs.	6	90
	55 lbs.	6	90
Incline Dumbbell Press	12 lbs.	8	90
	12 lbs.	8	90
	15 lbs.	6	90
	15 lbs.	6	90
Flat Bench Dumbbell Flyes	10 lbs.	10	90
	12 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	15 lbs.	10	90
	15 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Thighs
Barbell Squats	35 lbs.	8	120
	55 lbs.	8	120
	65 lbs.	6	120
	75 lbs.	6	120
Leg Extensions	50 lbs.	8	90
	50 lbs.	8	90
	50 lbs.	8	90
	50 lbs.	8	90
Angled Leg Press	70 lbs.	8	120
	90 lbs.	8	120
	100 lbs.	8	120
	140 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	40 lbs.	10	60
	40 lbs.	10	60
	40 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	10 lbs.	8	90
	12 lbs.	8	90
	12 lbs.	8	90
	12 lbs.	8	90
Lateral Dumbbell Raises	5 lbs.	10	90
	5 lbs.	10	90
	5 lbs.	10	90
	5 lbs.	10	90
Front Dumbbell Raises	5 lbs.	10	90
	5 lbs.	10	90
	5 lbs.	10	90
	5 lbs.	10	90
Back
Wide-Grip Front Pulldowns	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
Close-Grip Pulldowns	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
T-Bar Rows	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	30 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	15 lbs.	8	90
	15 lbs.	8	90
	15 lbs.	8	90
	15 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90

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