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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:
fogman on August 10, 2009
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Biceps, Chest, Forearms, Shoulders, Thighs, Trapezius, Triceps

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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
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Biceps
Barbell Preacher Curls--60
Cable Curls--60
Concentration Curls--60
Dumbbell Bicep Curls: Single-Leg--60
Machine Preacher Curls--60
Seated Cable Curls: Alternating--60
Single-Arm Standing Cable Curl--60
Chest
Barbell Bench Press--60
Barbell Board Press--60
Cable Crossovers--60
Dumbbell Chest Press: Alternating--60
Dumbbell Floor Press--60
Machine Chest Press--60
Pec Deck Flyes--60
Seated Cable Chest Press--60
Seated Cable Press: Alternating--60
Standing Cable Chest Press--60
Forearms
Barbell Reverse Wrist Curls--60
Barbell Wrist Curls--60
Dumbbell Reverse Wrist Curls--60
Shoulders
Front Cable Raises--60
Front Dumbbell Raises--60
Lateral Cable Raises--60
Machine Lateral Raises--60
Machine Shoulder Press--60
Rear Cable Raises--60
Seated Behind-The-Neck Press--60
Thighs
Hip Abduction Machine--60
Hip Adduction Machine--60
Leg Extensions--60
Lying Leg Curls--60
Standing Leg Curls--60
Standing Leg Press--60
Trapezius
Barbell Upright Rows--60
Dumbbell Shrugs--60
Dumbbell Upright Rows--60
Barbell Shrugs--60
Triceps
Alternating Supine Triceps Extensions--60
Bent-Over Triceps Cable Extension--60
Triceps Cable Pushdowns--60
Close-Grip Bench Press--60
Decline Triceps Extension--60
Lying Triceps Extensions--60
Machine Triceps Extensions--60
Rope Extensions--60
Single-Arm Lying Triceps Extension--60
Supine Triceps Extensions--60
Triceps Bench Dips--60

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