CHEST2

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:

mcampbell23 on June 26, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Expert

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	-	10	60
	-	12	60
	-	12	60
	-	12	60
Flat Bench Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
	-	12	60
Incline Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
Pushups	-	20	60
	-	20	60
	-	20	60
Triceps
Triceps Cable Pushdowns	-	12	60
	-	12	60
	-	12	60
Lying Triceps Extensions	-	10	60
	-	10	60
	-	10	60
Abs
Bridge (Plank)	-	10	30
	-	10	30
Closed Leg Toe Touches	-	12	30
	-	12	30
Dumbbell Side Bends	-	12	30
	-	12	30
Leg Raises	-	10	30
	-	10	30
Medicine Ball Rotations	-	10	30
	-	10	30
Side Crunches	-	12	30
	-	12	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	15	60
	-	10	60
	-	10	60
	-	8	60
	-	6	60
Leg Extensions	-	12	60
	-	10	60
	-	10	60
Stiff-Legged Deadlifts	-	12	60
	-	10	60
	-	10	60
Abs
Bridge (Plank)	-	10	30
	-	10	30
Closed Leg Toe Touches	-	12	30
	-	12	30
Dumbbell Side Bends	-	12	30
	-	12	30
Leg Raises	-	10	30
	-	10	30
Medicine Ball Rotations	-	10	30
	-	10	30
Side Crunches	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

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