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:
tjones53 on January 25, 2011
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Shoulders, Trapezius, Thighs, Biceps, Triceps, Abs, Lower Back

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press250 lbs.860
250 lbs.860
250 lbs.860
250 lbs.860
Decline Barbell Press225 lbs.1060
225 lbs.1060
225 lbs.1060
Pec Deck Flyes80 lbs.1260
80 lbs.1260
80 lbs.1260
Back
Close-Grip Pulldowns180 lbs.860
180 lbs.860
180 lbs.860
180 lbs.860
Bent-Over Barbell Rows105 lbs.1160
105 lbs.1160
105 lbs.1160
Seated Cable Rows55 lbs.1060
55 lbs.1060
55 lbs.1060
Shoulders
Machine Shoulder Press-max60
-max60
-max60
Barbell Push Press-max60
-max60
-max60
Seated Dumbbell Press-max60
-max60
-max60
Standing Barbell Press-max60
-max60
-max60
Trapezius
Barbell Shrugs225 lbs.1060
275 lbs.1060
275 lbs.1060
Barbell Upright Rows-max60
-max60
-max60
Thighs
Angled Leg Press-max60
-max60
-max60
-max60
Barbell Squats-max60
-max60
-max60
Biceps
Standing Dumbbell Curls50 lbs.1260
50 lbs.1260
50 lbs.1260
Seated Curls35 lbs.1060
35 lbs.1060
35 lbs.1060
Barbell Preacher Curls75 lbs.1060
75 lbs.1060
75 lbs.1060
Triceps
Dumbbell Triceps Press55 lbs.1060
55 lbs.1060
55 lbs.1060
Triceps Cable Pushdowns-max60
-max60
-max60
Close-Grip Bench Press-max60
-max60
-max60
Abs
Machine Crunches50 lbs.2025
50 lbs.2025
50 lbs.2025
Decline Ab Twists-3030
-3030
-3030
Lower Back
Deadlifts225 lbs.1060
315 lbs.860
355 lbs.560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
1.9 treadmill walk0.000 miles30-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.