MY WORKOUT TODAY

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:

jeffreylw on January 13, 2015

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Workout Category:

Cardio Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Lower Back, Biceps, Triceps, Shoulders, Trapezius

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	2	60
	-	2	60
Back
Bent-Over Barbell Rows	30 lbs.	10	60
	30 lbs.	10	60
Chest
Dumbbell Bench Press	45 lbs.	10	60
	45 lbs.	10	60
Lower Back
Machine Low Back Extensions	70 lbs.	10	60
	70 lbs.	10	60
Chest
Machine Wide Fly	100 lbs.	10	60
	95 lbs.	10	60
Back
Seated Cable Rows	55 lbs.	-	60
	55 lbs.	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	70 lbs.	10	60
	70 lbs.	10	60
Triceps
Dumbbell Triceps Press	60 lbs.	10	60
	60 lbs.	10	60
Biceps
EZ Curl Bar Curls	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Triceps Cable Pushdowns	55 lbs.	10	60
	55 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	60
	20 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	15 lbs.	10	60
	15 lbs.	10	60

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