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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Rating:
 Unrated
Created By:
steryan on November 22, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press25 kg.1260
25 kg.1260
25 kg.1260
25 kg.1260
Flat Bench Dumbbell Flyes16 kg.1360
16 kg.1360
16 kg.1360
Cable Crossovers9 kg.1860
9 kg.1860
9 kg.1860
Back
Close-Grip Pulldowns73 kg.1260
73 kg.1260
73 kg.1260
73 kg.1260
Wide-Grip Front Pulldowns57 kg.1260
57 kg.1260
57 kg.1260
Cross-Bench Dumbbell Pullovers20 kg.1460
20 kg.1460
20 kg.1460
Lower Back
Back Extension: Plank Hold with Lift-1260
-1260
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press20 kg.1260
20 kg.1260
20 kg.1260
Lateral Dumbbell Raises7 kg.1760
7 kg.1760
7 kg.1760
Trapezius
Barbell Upright Rows34 kg.1260
34 kg.1260
Dumbbell Shrugs32 kg.1260
32 kg.1260
Triceps
One-Arm Dumbbell Extensions11 kg.1260
11 kg.1260
11 kg.1260
Rope Extensions23 kg.1460
23 kg.1460
23 kg.1460
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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