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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Rating:
 Unrated
Created By:
bigbill1990 on November 05, 2009
Users:
6 (Find someone using this workout plan)
Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Forearms, Lower Back, Shoulders, Thighs, Triceps, Biceps, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press--60
--60
Decline Barbell Press--60
Dumbbell Bench Press--60
Flat Bench Dumbbell Flyes--60
Incline Barbell Press--60
Incline Dumbbell Flyes--60
Incline Dumbbell Press--60
Forearms
Barbell Reverse Wrist Curls--60
Barbell Wrist Curls--60
Lower Back
Back Extensions--60
Good Mornings--60
Shoulders
Dumbbell Shoulder Press, Staggered Stance--60
Front Dumbbell Raises--60
Lateral Dumbbell Raises--60
Seated Behind-The-Neck Press--60
Seated Dumbbell Press--60
Standing Barbell Press--60
Thighs
Squats: Body Weight--60
Angled Leg Press (toes pointed in)--60
Angled Leg Press (toes pointed out)--60
Barbell Lunges--60
Hip Abduction Machine--60
Hip Adduction Machine--60
Single-Leg Press--60
Single-Leg Squat--60
Barbell Squats--60
Triceps
Close-Grip Bench Press--60
Decline Triceps Extension--60
One-Arm Dumbbell Extensions--60
One-Arm Dumbbell Kickbacks--60
One-Dumbbell Triceps Extensions--60
Biceps
Barbell Preacher Curls--60
Concentration Curls--60
Seated Hammer Curls--60
Single-Arm Preacher Hammer Curl--60
Standing Alternate Dumbbell Curls--60
Standing Barbell Curls--60
Standing Dumbbell Curls--60
Back
Barbell Hang Clean--60
Bent-Over Barbell Rows--60
Cable Chop (Woodchopper)--60
Chinup--60
Cleans--60
Lat Pulldown with Neutral Grip--60
Machine Seated Rows--60
Standing Dumbbell Rows--60
Standing Dumbbell Rows: Alternating--60
Standing Dumbbell Rows: One-Arm--60
Trapezius
Barbell Shrugs--60
Barbell Upright Rows--60
Dumbbell Shrugs--60
Dumbbell Upright Rows--60
Four Way Neck Machine--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Cardio Warm Up0.000 miles0-
Cool Down0.000 miles0-
Easy Run0.000 miles0-
Incline Walk0.000 miles0-
Treadmill Running0.000 miles0-

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