CHEST

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:

xnole12 on July 29, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Dumbbell Bench Press: Speed	50 lbs.	10	60
	50 lbs.	10	60
Dumbbell Chest Press: Alternating	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Incline Barbell Press	85 lbs.	10	60
	85 lbs.	10	60
	85 lbs.	10	60
Hindu Pushup	-	10	60
	-	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Partial Dumbbell Squats	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
Dumbbell Squats	25 lbs.	15	90
	25 lbs.	15	90
Calves
Seated Barbell Calf Raises	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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