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:
razvann on July 31, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press16 kg.860
16 kg.860
16 kg.860
16 kg.860
Flat Bench Dumbbell Flyes11 kg.1060
11 kg.1060
11 kg.1060
Pec Deck Flyes14 kg.1660
14 kg.1660
14 kg.1660
Triceps
Lying Triceps Extensions20 kg.860
20 kg.860
20 kg.860
Triceps Cable Pushdowns16 kg.1160
16 kg.1160
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Biceps
Barbell Preacher Curls10 kg.1060
10 kg.1060
10 kg.1060
10 kg.1060
Concentration Curls10 kg.3060
Incline Dumbbell Curls10 kg.2060
Machine Preacher Curls30 kg.2060
Standing Alternate Dumbbell Curls10 kg.2060
Standing Barbell Curls10 kg.2960
Standing Dumbbell Curls10 kg.2960
Back
Bent Over Row with Back Extension10 kg.1060
Close-Grip Pulldowns10 kg.1060
Cross-Bench Dumbbell Pullovers10 kg.1060
Shoulders
Dumbbell Shoulder Press on Swiss Ball10 kg.1060
Machine Shoulder Press10 kg.1060
Seated Dumbbell Press10 kg.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats64 kg.1090
64 kg.1090
64 kg.1090
64 kg.1090
Barbell Lunges18 kg.1090
18 kg.1090
18 kg.1090
18 kg.1090
Stiff-Legged Dumbbell Deadlifts5 kg.1690
5 kg.1690
5 kg.1690
Leg Extensions23 kg.1290
23 kg.1290
Calves
Calf Presses73 kg.1060
73 kg.1060
Seated Calf Raises20 kg.1360
20 kg.1360
Lower Back
Machine Low Back Extensions36 kg.1060
36 kg.1060
36 kg.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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