JOE 14

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:

joep212121 on December 09, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	60 lbs.	15	120
	75 lbs.	10	120
	90 lbs.	8	120
	100 lbs.	6	120
	115 lbs.	4	120
Incline Barbell Press	70 lbs.	8	120
	85 lbs.	4	120
	90 lbs.	2	120
	95 lbs.	1	120
Incline Dumbbell Press	25 lbs.	10	120
	25 lbs.	8	120
	30 lbs.	6	120
Flat Bench Dumbbell Flyes	25 lbs.	8	120
	30 lbs.	6	120
	30 lbs.	4	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	46 lbs.	20	60
	66 lbs.	15	60
	86 lbs.	10	60
	116 lbs.	10	60
	136 lbs.	6	60
Lower Back
Deadlifts	66 lbs.	15	60
	86 lbs.	12	60
	96 lbs.	10	60
	96 lbs.	10	60
Thighs
Dumbbell Lunges	16 lbs.	20	60
	16 lbs.	20	60
	16 lbs.	20	60
	16 lbs.	20	60
Lying Leg Curls	40 lbs.	10	60
	50 lbs.	10	60
	60 lbs.	8	60
	70 lbs.	6	60

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