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:
SKILLET226 on October 02, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Biceps, Triceps, Forearms, Abs
Description
5 foot 11 295lbs bench 225 4 times bad cardio bad knees

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press150 lbs.12120
185 lbs.8120
200 lbs.6120
210 lbs.5120
Incline Barbell Press135 lbs.12120
145 lbs.10120
155 lbs.8120
165 lbs.6120
Incline Dumbbell Press35 lbs.12120
40 lbs.10120
45 lbs.8120
50 lbs.6120
Pec Deck Flyes160 lbs.12120
170 lbs.10120
180 lbs.8120
190 lbs.6120
Back
Reverse Fly120 lbs.12120
130 lbs.10120
140 lbs.8120
150 lbs.6120
Wide-Grip Front Pulldowns120 lbs.12120
130 lbs.10120
145 lbs.8120
150 lbs.6120
Standing Dumbbell Rows: One-Arm30 lbs.12120
35 lbs.10120
40 lbs.8120
45 lbs.6120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles30-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press150 lbs.12120
185 lbs.8120
200 lbs.6120
210 lbs.5120
Incline Barbell Press135 lbs.12120
145 lbs.10120
155 lbs.8120
165 lbs.6120
Incline Dumbbell Press35 lbs.12120
40 lbs.10120
45 lbs.8120
50 lbs.6120
Pec Deck Flyes160 lbs.12120
170 lbs.10120
180 lbs.8120
190 lbs.6120
Back
Reverse Fly120 lbs.12120
130 lbs.10120
140 lbs.8120
150 lbs.6120
Wide-Grip Front Pulldowns120 lbs.12120
130 lbs.10120
145 lbs.8120
150 lbs.6120
Standing Dumbbell Rows: One-Arm30 lbs.12120
35 lbs.10120
40 lbs.8120
45 lbs.6120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles30-

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