JAMES'S WORKOUT

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:

jamespham on December 26, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
One-Leg Dumbbell Calf Raises	25 lbs.	10	60
	25 lbs.	10	60
Seated Dumbbell Calf Raises	25 lbs.	10	60
	25 lbs.	10	60
Standing Barbell Calf Raises	50 lbs.	10	60
	50 lbs.	10	60
Thighs
Barbell Hack Squat	60 lbs.	10	60
	60 lbs.	10	60
Barbell Lunges	50 lbs.	10	60
	50 lbs.	10	60
Barbell Split Squat	50 lbs.	10	60
	50 lbs.	10	60
Barbell Squats	60 lbs.	10	60
	60 lbs.	10	60
Stiff-Legged Deadlifts	70 lbs.	10	60
	70 lbs.	10	60
Shoulders
Dumbbell Shoulder Press, Staggered Stance	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Front Dumbbell Raises	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Rear Dumbbell Raises	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Seated Dumbbell Press	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Decline Barbell Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Dumbbell Bench Press	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Dumbbell Chest Press: Alternating	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Incline Dumbbell Press: Speed	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Triceps
Alternating Supine Triceps Extensions	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
One-Arm Dumbbell Extensions	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
One-Arm Dumbbell Kickbacks	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Triceps Bench Dips	-	20	60
	-	20	60
	-	20	60
Lower Back
Deadlifts	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Good Mornings	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60

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