MINE

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:

razvann on July 31, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	16 kg.	8	60
	16 kg.	8	60
	16 kg.	8	60
	16 kg.	8	60
Flat Bench Dumbbell Flyes	11 kg.	10	60
	11 kg.	10	60
	11 kg.	10	60
Pec Deck Flyes	14 kg.	16	60
	14 kg.	16	60
	14 kg.	16	60
Triceps
Lying Triceps Extensions	20 kg.	8	60
	20 kg.	8	60
	20 kg.	8	60
Triceps Cable Pushdowns	16 kg.	11	60
	16 kg.	11	60
Triceps Bench Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15
Biceps
Barbell Preacher Curls	10 kg.	10	60
	10 kg.	10	60
	10 kg.	10	60
	10 kg.	10	60
Concentration Curls	10 kg.	30	60
Incline Dumbbell Curls	10 kg.	20	60
Machine Preacher Curls	30 kg.	20	60
Standing Alternate Dumbbell Curls	10 kg.	20	60
Standing Barbell Curls	10 kg.	29	60
Standing Dumbbell Curls	10 kg.	29	60
Back
Bent Over Row with Back Extension	10 kg.	10	60
Close-Grip Pulldowns	10 kg.	10	60
Cross-Bench Dumbbell Pullovers	10 kg.	10	60
Shoulders
Dumbbell Shoulder Press on Swiss Ball	10 kg.	10	60
Machine Shoulder Press	10 kg.	10	60
Seated Dumbbell Press	10 kg.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	64 kg.	10	90
	64 kg.	10	90
	64 kg.	10	90
	64 kg.	10	90
Barbell Lunges	18 kg.	10	90
	18 kg.	10	90
	18 kg.	10	90
	18 kg.	10	90
Stiff-Legged Dumbbell Deadlifts	5 kg.	16	90
	5 kg.	16	90
	5 kg.	16	90
Leg Extensions	23 kg.	12	90
	23 kg.	12	90
Calves
Calf Presses	73 kg.	10	60
	73 kg.	10	60
Seated Calf Raises	20 kg.	13	60
	20 kg.	13	60
Lower Back
Machine Low Back Extensions	36 kg.	10	60
	36 kg.	10	60
	36 kg.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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