MINES #1 OF 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
omegabuffmonkey on October 31, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Forearms, Triceps, Shoulders, Lower Back, Calves, Thighs, Abs, Chest, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Dumbbell Curls35 lbs.1060
25 lbs.1560
30 lbs.1260
Standing Alternate Dumbbell Curls35 lbs.1060
25 lbs.1560
30 lbs.1260
Zottman Curl30 lbs.1260
25 lbs.1560
25 lbs.1060
EZ Curl Bar Curls65 lbs.1260
65 lbs.1260
60 lbs.1560
Forearms
Dumbbell Wrist Curls-1260
-1260
-1260
Dumbbell Reverse Wrist Curls-1260
-1260
-1260
Triceps
One-Arm Dumbbell Kickbacks35 lbs.1260
30 lbs.1060
25 lbs.860
Alternating Supine Triceps Extensions30 lbs.1560
30 lbs.1060
25 lbs.1560
One-Arm Dumbbell Extensions25 lbs.1260
25 lbs.1260
25 lbs.1060
Lying Triceps Extensions50 lbs.1260
50 lbs.1260
50 lbs.1560
Shoulders
Front Dumbbell Raises-1260
-1060
-1060
Lateral Dumbbell Raises-1560
-1260
-1060
Machine Rear Deltoid Extensions-1260
-1260
-1060
Seated Barbell Front Press65 lbs.1560
65 lbs.1060
60 lbs.1260
Seated Behind-The-Neck Press65 lbs.1260
65 lbs.1060
60 lbs.1260
Machine Shoulder Press70 lbs.1260
70 lbs.1260
70 lbs.1260
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts185 lbs.1560
185 lbs.1260
205 lbs.1560
205 lbs.1260
Good Mornings70 lbs.1260
70 lbs.1260
75 lbs.1060
75 lbs.1060
Calves
Seated Calf Raises90 lbs.1560
-1260
-1260
-1060
Standing Calf Raises90 lbs.1560
-1260
-1260
-1060
Calf Presses180 lbs.1560
270 lbs.1260
270 lbs.1260
-1060
Thighs
Hip Abduction Machine-1560
-1560
-1560
Hip Adduction Machine-1560
-1560
-1560
Duck Hack Squats180 lbs.1560
250 lbs.1260
250 lbs.1260
-1060
Angled Leg Press250 lbs.1560
-1560
-1260
-1260

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