FNMOCURTIS 1A

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:

fnmocurtis on January 17, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Triceps, Shoulders, Trapezius, Back, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Barbell Bench Press	180 lbs.	8	60
	180 lbs.	8	60
	180 lbs.	8	60
Dumbbell Flyes	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Triceps
Triceps Cable Pushdowns	-	20	60
	-	20	60
	-	20	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	105 lbs.	8	60
	105 lbs.	8	60
	105 lbs.	8	60
Trapezius
Barbell Upright Rows	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Shoulders
Front Dumbbell Raises	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Lateral Dumbbell Raises	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Seated Dumbbell Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60

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