DBAMWORKOUT

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:

dbam on March 31, 2009

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

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	90 lbs.	8	90
	120 lbs.	8	90
	155 lbs.	6	90
	155 lbs.	6	90
Incline Dumbbell Press	35 lbs.	8	90
	35 lbs.	8	90
	40 lbs.	6	90
	45 lbs.	6	90
Flat Bench Dumbbell Flyes	25 lbs.	10	90
	30 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	40 lbs.	10	90
	45 lbs.	10	90
	50 lbs.	10	90
	55 lbs.	10	90
Thighs
Barbell Squats	55 lbs.	8	120
	95 lbs.	8	120
	115 lbs.	6	120
	135 lbs.	6	120
Leg Extensions	80 lbs.	8	90
	80 lbs.	8	90
	80 lbs.	8	90
	80 lbs.	8	90
Angled Leg Press	120 lbs.	8	120
	150 lbs.	8	120
	180 lbs.	8	120
	240 lbs.	8	120
Lying Leg Curls	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
Calves
Seated Calf Raises	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	50 lbs.	5	120
	70 lbs.	5	120
	85 lbs.	5	120
Shoulders
Seated Dumbbell Press	30 lbs.	8	90
	35 lbs.	8	90
	35 lbs.	8	90
	35 lbs.	8	90
Lateral Dumbbell Raises	8 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
	12 lbs.	10	90
Front Dumbbell Raises	8 lbs.	10	90
	10 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Back
Wide-Grip Front Pulldowns	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
Close-Grip Pulldowns	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
T-Bar Rows	40 lbs.	10	90
	55 lbs.	10	90
	70 lbs.	10	90
	90 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	30 lbs.	8	90
	35 lbs.	8	90
	35 lbs.	8	90
	40 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90

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