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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Rating:
 Unrated
Created By:
Clark0379 on September 08, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press95 lbs.890
130 lbs.890
170 lbs.690
170 lbs.690
Incline Dumbbell Press35 lbs.890
40 lbs.890
45 lbs.690
45 lbs.690
Flat Bench Dumbbell Flyes30 lbs.1090
35 lbs.1090
40 lbs.1090
40 lbs.1090
Decline Barbell Press95 lbs.1060
130 lbs.860
170 lbs.860
170 lbs.660
Triceps
Lying Triceps Extensions40 lbs.1060
50 lbs.860
60 lbs.860
70 lbs.660
Triceps Cable Pushdowns90 lbs.590
100 lbs.390
Thighs
Barbell Squats65 lbs.8120
105 lbs.8120
135 lbs.6120
145 lbs.6120
Leg Extensions90 lbs.1090
100 lbs.890
110 lbs.890
120 lbs.690
Lying Leg Curls100 lbs.1090
120 lbs.890
130 lbs.890
140 lbs.690
Angled Leg Press130 lbs.8120
170 lbs.8120
200 lbs.8120
270 lbs.8120
Calves
Seated Calf Raises75 lbs.1060
75 lbs.1060
75 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Machine Seated Rows100 lbs.10120
120 lbs.8120
140 lbs.6120
Shoulders
Seated Dumbbell Press35 lbs.890
35 lbs.890
40 lbs.890
40 lbs.890
Lateral Dumbbell Raises8 lbs.1090
10 lbs.1090
12 lbs.1090
15 lbs.1090
Front Dumbbell Raises10 lbs.1090
10 lbs.1090
15 lbs.1090
15 lbs.1090
Back
Wide-Grip Front Pulldowns110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
Close-Grip Pulldowns110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
T-Bar Rows45 lbs.1090
55 lbs.1090
75 lbs.1090
95 lbs.1090
One-Arm Dumbbell Bent-Over Rows35 lbs.890
35 lbs.890
40 lbs.890
45 lbs.890
Biceps
Barbell Preacher Curls30 lbs.1090
40 lbs.890
50 lbs.890
60 lbs.690
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles10-

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