LOWER BODY

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

chubby139 on November 29, 2009

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Back, Calves, Thighs, Triceps, Chest, Shoulders, Biceps, Trapezius

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Lat Pulldown with Neutral Grip	70 lbs.	20	60
Plate Bent Over Row	45 lbs.	20	60
Reverse Fly	20 lbs.	20	60
Seated Cable Rows	100 lbs.	20	60
Calves
Standing Barbell Calf Raises	150 lbs.	60	60
Thighs
Leg Extensions	50 lbs.	20	60
Lying Leg Curls	50 lbs.	20	60
Smith Machine Squats	150 lbs.	20	60
Triceps
Triceps Cable Pushdowns	40 lbs.	20	60
One-Arm Dumbbell Kickbacks	10 lbs.	20	60
One-Dumbbell Triceps Extensions	40 lbs.	20	60
Reverse-Grip Triceps Extension	20 lbs.	20	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	60 lbs.	20	60
Cable Crossovers	60 lbs.	20	60
Decline Barbell Press	40 lbs.	20	60
Incline Dumbbell Press	40 lbs.	20	60
Pec Deck Flyes	70 lbs.	20	60
Shoulders
Decline or Braced Dumbbell Row	30 lbs.	20	60
Front Dumbbell Raises	10 lbs.	20	60
Lateral Dumbbell Raises	10 lbs.	20	60
Machine Shoulder Press	40 lbs.	20	60
Biceps
Incline Dumbbell Curls	20 lbs.	20	60
Machine Preacher Curls	40 lbs.	20	60
Seated Hammer Curls	20 lbs.	20	60
Standing Alternate Dumbbell Curls	20 lbs.	20	60
Trapezius
Barbell Shrugs	100 lbs.	20	60
Barbell Upright Rows	40 lbs.	20	60
Dumbbell Shrugs	50 lbs.	20	60
Dumbbell Upright Rows	15 lbs.	20	60

No comments have been posted yet.