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:
fogman on August 10, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Biceps, Chest, Forearms, Shoulders, Thighs, Trapezius, Triceps

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Barbell Preacher Curls--60
--60
--60
--60
Cable Curls--60
--60
--60
--60
Concentration Curls--60
--60
--60
--60
--60
Dumbbell Bicep Curls: Single-Leg--60
--60
--60
--60
Machine Preacher Curls--60
--60
--60
--60
Seated Cable Curls: Alternating--60
--60
--60
--60
Single-Arm Standing Cable Curl--60
--60
--60
--60
Chest
Barbell Bench Press--60
--60
--60
--60
Barbell Board Press--60
--60
--60
--60
Cable Crossovers--60
--60
--60
--60
Dumbbell Chest Press: Alternating--60
--60
--60
--60
Dumbbell Floor Press--60
--60
--60
--60
Machine Chest Press--60
--60
--60
--60
Pec Deck Flyes--60
--60
--60
--60
Seated Cable Chest Press--60
--60
--60
--60
Seated Cable Press: Alternating--60
--60
--60
--60
Standing Cable Chest Press--60
--60
--60
--60
Forearms
Barbell Reverse Wrist Curls--60
--60
--60
Barbell Wrist Curls--60
--60
--60
Dumbbell Reverse Wrist Curls--60
--60
--60
Shoulders
Front Cable Raises--60
--60
--60
--60
Front Dumbbell Raises--60
--60
--60
--60
Lateral Cable Raises--60
--60
--60
--60
Machine Lateral Raises--60
--60
--60
--60
Machine Shoulder Press--60
--60
--60
--60
Rear Cable Raises--60
--60
--60
--60
Seated Behind-The-Neck Press--60
--60
--60
--60
Thighs
Hip Abduction Machine--60
--60
--60
Hip Adduction Machine--60
--60
--60
Leg Extensions--60
--60
--60
Lying Leg Curls--60
--60
--60
Standing Leg Curls--60
--60
--60
Standing Leg Press--60
--60
--60
Trapezius
Barbell Upright Rows--60
--60
--60
--60
Dumbbell Shrugs--60
--60
--60
--60
Dumbbell Upright Rows--60
--60
--60
--60
Barbell Shrugs--60
--60
--60
--60
Triceps
Alternating Supine Triceps Extensions--60
--60
--60
--60
--60
Bent-Over Triceps Cable Extension--60
--60
--60
--60
--60
Triceps Cable Pushdowns--60
--60
--60
--60
--60
Close-Grip Bench Press--60
--60
--60
--60
--60
Decline Triceps Extension--60
--60
--60
--60
--60
Lying Triceps Extensions--60
--60
--60
--60
--60
Machine Triceps Extensions--60
--60
--60
--60
--60
Rope Extensions--60
--60
--60
--60
--60
Single-Arm Lying Triceps Extension--60
--60
--60
--60
--60
Supine Triceps Extensions--60
--60
--60
--60
--60
Triceps Bench Dips--60
--60
--60
--60
--60

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.