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:
papason on September 17, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press125 lbs.860
125 lbs.860
125 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1360
35 lbs.1360
Incline Dumbbell Flyes30 lbs.1260
30 lbs.1260
Back
Seated Cable Rows115 lbs.860
115 lbs.860
115 lbs.860
Wide-Grip Front Pulldowns105 lbs.1060
105 lbs.1060
Machine Pullovers60 lbs.1160
60 lbs.1160
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press90 lbs.860
90 lbs.860
90 lbs.860
Cross-Body Cable Raises15 lbs.1360
15 lbs.1360
15 lbs.1360
Trapezius
Barbell Upright Rows65 lbs.860
65 lbs.860
Barbell Shrugs115 lbs.1060
115 lbs.1060
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1360
15 lbs.1360
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.