This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
sps67 on August 31, 2009
Workout Category:
Strength Training Only
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Shoulders, Biceps, Triceps, Trapezius, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Cable Crossovers--60
Pushups: Close-Grip--60
Dumbbell Alternating Bench on Swiss Ball--60
Dumbbell Bench Press--60
Dumbbell Bench Press: Speed--60
Dumbbell Chest Press: Alternating--60
Dumbbell Flyes--60
Incline Dumbbell Press: Speed--60
Flat Bench Dumbbell Flyes--60
Incline Dumbbell Flyes--60
Incline Dumbbell Press--60
One-Arm Incline Neutral Dumbbell Press--60
Pushup Hold--60
Incline Pushups: Hands on Bench--60
Pushups: Rotation--60
Seated Cable Chest Press--60
Seated Cable Press: Alternating--60
Seated Cable Press: One-Arm--60
Standing Cable Chest Press: Alternating--60
Back Row with Tubing--60
Bent Over Row with Back Extension--60
Cable Chop (Woodchopper)--60
Close-Grip Pulldowns--60
Cross-Bench Dumbbell Pullovers--60
Dumbbell Snatch--60
Dumbbell Split Lifts--60
Lat Pulldown with Neutral Grip--60
Machine Seated Rows--60
Pull Up with Neutral Grip--60
Reverse Fly--60
Seated Cable Extensions: Alternating--60
Seated Cable Extensions: One-Arm--60
Seated Cable Pulldowns--60
Seated Cable Pulldowns: Alternating--60
Seated Cable Rows--60
Seated Cable Rows: Overhead--60
Single-Arm Lat Pulldown--60
Single-Leg Dumbbell Rows: Alternating--60
Standing Cable Extensions: Alternating--60
Standing Cable Extensions: One-Arm--60
Standing Cable Pulldowns--60
30 Degree Dumbbell Raises--60
Cross-Body Cable Raises--60
Decline or Braced Dumbbell Row--60
Dumbbell Cross Punch--60
Dumbbell Shoulder Press, Staggered Stance--60
Front Dumbbell Raises--60
Lateral Cable Raises--60
Lateral Dumbbell Raises--60
Rear Cable Raises--60
Rear Dumbbell Raises--60
Seated Alternating Dumbbell Scaption--60
Seated Behind-The-Neck Press--60
Seated Dumbbell Press--60
Standing Dumbbell Flyes--60
Standing Dumbbell Press--60
Twisting Dumbbell Shoulder Press--60
Barbell Preacher Curls--60
Cable Curls--60
Concentration Curls--60
Dumbbell Bicep Curls: Single-Leg--60
Incline Dumbbell Curls--60
Kneeling Cable, Internal Rotation--60
Prone Dumbbell Curl--60
Seated Cable Curls: Alternating--60
Seated Hammer Curls--60
Single-Arm Preacher Hammer Curl--60
Single-Arm Standing Cable Curl--60
Standing Alternate Dumbbell Curls--60
Standing Cable Bicep Curls: Alternating--60
Standing Dumbbell Curls--60
Standing Dumbbell Reverse Curls--60
Alternating Supine Triceps Extensions--60
Triceps Cable Pushdowns--60
Close-Grip Bench Press--60
Dumbbell Triceps Press--60
Lying Triceps Extensions--60
One-Arm Dumbbell Extensions--60
One-Arm Dumbbell Kickbacks--60
One-Dumbbell Triceps Extensions--60
Pushups: Close Grip with Rotation--60
Reverse-Grip Triceps Extension--60
Single-Arm Lying Triceps Extension--60
Single-Arm Reverse-Grip Pushdown--60
Triceps Bench Dips--60
Barbell Shrugs--60
Barbell Upright Rows--60
Dumbbell Shrugs--60
Dumbbell Upright Rows--60
Dumbbell Reverse Wrist Curls--60
Dumbbell Wrist Curls--60

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