JSTEEL

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:

jonathandculver on January 29, 2010

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Body Parts:

Chest, Back, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	120 lbs.	9	60
Back
Bent-Over Barbell Rows	100 lbs.	9	60
Chest
Incline Barbell Press	120 lbs.	9	60
Back
Bent-Over Barbell Rows	100 lbs.	9	60
Chest
Incline Barbell Press	120 lbs.	9	60
Back
Bent-Over Barbell Rows	100 lbs.	9	60
Chest
Incline Barbell Press	120 lbs.	9	60
Back
Bent-Over Barbell Rows	100 lbs.	9	60
Chest
Dumbbell Chest Press: Alternating	40 lbs.	9	60
Back
Dumbbell Pullovers	40 lbs.	9	60
Chest
Dumbbell Chest Press: Alternating	40 lbs.	9	60
Back
Dumbbell Pullovers	40 lbs.	9	60
Chest
Dumbbell Chest Press: Alternating	40 lbs.	9	60
Back
Dumbbell Pullovers	40 lbs.	9	60
Chest
Dumbbell Flyes	40 lbs.	9	60
Back
Wide-Grip Front Pulldowns	120 lbs.	9	60
Chest
Dumbbell Flyes	40 lbs.	9	60
Back
Wide-Grip Front Pulldowns	120 lbs.	9	60
Chest
Dumbbell Flyes	40 lbs.	9	60
Back
Wide-Grip Front Pulldowns	120 lbs.	9	60
Thighs
Dumbbell Squats	60 lbs.	9	60
Chest
Pushups	-	max	60
Thighs
Dumbbell Squats	60 lbs.	9	60
Chest
Pushups	-	max	60
Thighs
Dumbbell Squats	60 lbs.	9	60
Chest
Pushups	-	max	60

starting this today....looks pretty solid.

jonathandculver

February 1, 2010 at 8:16am