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:
mki12 on December 07, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Biceps, Back, Shoulders, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press85 lbs.1060
105 lbs.1060
105 lbs.1060
Decline Barbell Press55 lbs.860
75 lbs.660
75 lbs.860
Incline Barbell Press55 lbs.1060
55 lbs.1060
75 lbs.1060
Flat Bench Dumbbell Flyes10 lbs.1060
15 lbs.1060
15 lbs.1060
Pushups-5060
Biceps
Incline Dumbbell Curls25 lbs.2060
25 lbs.2060
25 lbs.2060
Seated Hammer Curls25 lbs.2060
25 lbs.2060
25 lbs.2060
Standing Alternate Dumbbell Curls25 lbs.1060
25 lbs.1560
25 lbs.2060
Standing Barbell Curls55 lbs.1060
55 lbs.1560
55 lbs.1560
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent-Over Barbell Rows55 lbs.1560
55 lbs.1560
75 lbs.1060
Dumbbell Pullovers25 lbs.1560
25 lbs.2060
25 lbs.2060
Inverted Row-5560
-7560
-7560
Reverse Fly15 lbs.1060
15 lbs.1060
15 lbs.1060
Shoulders
Rear Dumbbell Raises10 lbs.2060
10 lbs.2560
10 lbs.3060
Seated Barbell Front Press55 lbs.1060
55 lbs.1060
55 lbs.1560
Seated Dumbbell Press25 lbs.1060
25 lbs.1060
25 lbs.1060
Shoulder Press Pushup-1060
-1060
-1560
Triceps
Decline Triceps Extension20 lbs.2560
20 lbs.2560
20 lbs.2560
One-Arm Dumbbell Extensions25 lbs.1060
25 lbs.1060
25 lbs.1060
One-Arm Dumbbell Kickbacks25 lbs.1060
25 lbs.1060
25 lbs.1060
One-Dumbbell Triceps Extensions25 lbs.1060
25 lbs.1060
25 lbs.1060
Pushups: Close Grip-2560

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