GOOD

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:

shadow1983 on June 07, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Biceps, Triceps, Back, Lower Back, Trapezius, Abs, Shoulders, Calves, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	10	60
	100 lbs.	10	60
Decline Barbell Press	100 lbs.	10	60
	100 lbs.	10	60
Incline Barbell Press	100 lbs.	10	60
	100 lbs.	10	60
Biceps
Barbell Preacher Curls	50 lbs.	10	60
	50 lbs.	10	60
Seated Hammer Curls	25 lbs.	10	60
	25 lbs.	10	60
Standing Barbell Curls	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Triceps Cable Pushdowns	-	-	60
	-	-	60
Decline Triceps Extension	-	-	60
	-	-	60
Machine Triceps Extensions	-	-	60
	-	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	55 lbs.	10	60
	55 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	30 lbs.	10	60
	30 lbs.	10	60
Standing Cable Extensions	75 lbs.	10	60
	75 lbs.	10	60
Seated Cable Rows	100 lbs.	10	60
	100 lbs.	10	60
Lower Back
Deadlifts	75 lbs.	10	60
	75 lbs.	10	60
Back Extensions	-	15	60
	-	20	60
	-	25	60
Trapezius
Barbell Shrugs	50 lbs.	10	60
	50 lbs.	10	60
Abs
Ball Crunches	-	15	30
	-	15	30
Barbell Rollout	20 lbs.	15	30
	20 lbs.	15	30
Swiss-Ball Knee Drive	-	15	30
	-	15	30

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