This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Mikey314 on July 18, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Back, Shoulders, Biceps, Chest, Triceps, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans45 lbs.5120
55 lbs.5120
65 lbs.5120
Shoulders
Seated Dumbbell Press25 lbs.890
25 lbs.890
30 lbs.890
30 lbs.890
Lateral Dumbbell Raises8 lbs.1090
8 lbs.1090
8 lbs.1090
10 lbs.1090
Front Dumbbell Raises8 lbs.1090
8 lbs.1090
10 lbs.1090
10 lbs.1090
Back
Wide-Grip Front Pulldowns80 lbs.1090
80 lbs.1090
80 lbs.1090
80 lbs.1090
Close-Grip Pulldowns80 lbs.1090
80 lbs.1090
80 lbs.1090
80 lbs.1090
T-Bar Rows35 lbs.1090
45 lbs.1090
55 lbs.1090
70 lbs.1090
One-Arm Dumbbell Bent-Over Rows25 lbs.890
30 lbs.890
30 lbs.890
35 lbs.890
Biceps
Standing Alternate Dumbbell Curls25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press70 lbs.890
100 lbs.890
125 lbs.690
125 lbs.690
Incline Dumbbell Press30 lbs.890
30 lbs.890
35 lbs.690
35 lbs.690
Flat Bench Dumbbell Flyes20 lbs.1090
25 lbs.1090
30 lbs.1090
30 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns35 lbs.1090
35 lbs.1090
40 lbs.1090
45 lbs.1090
Thighs
Barbell Squats45 lbs.10120
85 lbs.8120
95 lbs.8120
115 lbs.6120
Leg Extensions70 lbs.890
70 lbs.890
70 lbs.890
70 lbs.890
Angled Leg Press100 lbs.8120
130 lbs.8120
150 lbs.8120
200 lbs.8120
Lying Leg Curls45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090
Calves
Seated Calf Raises55 lbs.1060
55 lbs.1060
55 lbs.1060

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