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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:

mikeymoo on November 16, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Abs, Back, Biceps, Chest, Forearms, Triceps, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Dumbbell Side Bends	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Knee to Chest Crunches	-	25	30
	-	25	30
	-	25	30
Back
Bent-Over Barbell Rows	65 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	20 lbs.	10	60
Wide-Grip Behind-The-Neck Pulldowns	55 lbs.	10	60
Wide-Grip Front Pulldowns	55 lbs.	10	60
Biceps
Dumbbell Bicep Curls: Single-Leg	20 lbs.	10	60
EZ Curl Bar Curls	60 lbs.	10	60
	60 lbs.	10	60
Seated Hammer Curls	20 lbs.	10	60
	20 lbs.	10	60
Standing Barbell Reverse Curls	60 lbs.	3	60
Standing Dumbbell Curls	20 lbs.	10	60
Chest
Barbell Bench Press	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Seated Cable Chest Press	50 lbs.	10	60
Seated Cable Press: Alternating	55 lbs.	10	60
Seated Cable Press: One-Arm	55 lbs.	10	60
Standing Cable Chest Press: Single-Leg	55 lbs.	10	60
Pushups: Wide-Grip	-	20	60
Forearms
Dumbbell Reverse Wrist Curls	20 lbs.	10	60
	20 lbs.	10	60
Triceps
Dumbbell Triceps Press	20 lbs.	10	60
	20 lbs.	10	60
Single-Arm Reverse-Grip Pushdown	20 lbs.	10	60
Thighs
Dumbbell Lunges	20 lbs.	15	60
	20 lbs.	15	60
Dumbbell Squats	20 lbs.	15	60
	20 lbs.	15	60
Dumbbell Step Ups	20 lbs.	15	60
	20 lbs.	15	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Dumbbell Side Bends	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Knee to Chest Crunches	-	25	30
	-	25	30
	-	25	30
Back
Bent-Over Barbell Rows	65 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	20 lbs.	10	60
Wide-Grip Behind-The-Neck Pulldowns	55 lbs.	10	60
Wide-Grip Front Pulldowns	55 lbs.	10	60
Biceps
Dumbbell Bicep Curls: Single-Leg	20 lbs.	10	60
EZ Curl Bar Curls	60 lbs.	10	60
	60 lbs.	10	60
Seated Hammer Curls	20 lbs.	10	60
	20 lbs.	10	60
Standing Barbell Reverse Curls	60 lbs.	3	60
Standing Dumbbell Curls	20 lbs.	10	60
Chest
Barbell Bench Press	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Seated Cable Chest Press	50 lbs.	10	60
Seated Cable Press: Alternating	55 lbs.	10	60
Seated Cable Press: One-Arm	55 lbs.	10	60
Standing Cable Chest Press: Single-Leg	55 lbs.	10	60
Pushups: Wide-Grip	-	20	60
Forearms
Dumbbell Reverse Wrist Curls	20 lbs.	10	60
	20 lbs.	10	60
Triceps
Dumbbell Triceps Press	20 lbs.	10	60
	20 lbs.	10	60
Single-Arm Reverse-Grip Pushdown	20 lbs.	10	60
Thighs
Dumbbell Lunges	20 lbs.	15	60
	20 lbs.	15	60
Dumbbell Squats	20 lbs.	15	60
	20 lbs.	15	60
Dumbbell Step Ups	20 lbs.	15	60
	20 lbs.	15	60

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