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:
boback25 on October 12, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press95 lbs.12120
100 lbs.10120
110 lbs.8120
115 lbs.6120
Barbell Bench Press105 lbs.12120
130 lbs.8120
140 lbs.6120
145 lbs.5120
Cable Crossovers30 lbs.10120
40 lbs.8120
40 lbs.6120
50 lbs.5120
Pec Deck Flyes60 lbs.10120
60 lbs.10120
60 lbs.10120
60 lbs.10120
Back
Wide-Grip Front Pulldowns85 lbs.12120
90 lbs.10120
100 lbs.8120
105 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows80 lbs.12120
90 lbs.10120
100 lbs.8120
110 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls20 lbs.12120
25 lbs.10120
30 lbs.6120
35 lbs.5120
EZ Curl Bar Curls45 lbs.12120
60 lbs.8120
65 lbs.6120
70 lbs.5120
Standing Barbell Curls60 lbs.10120
60 lbs.10120
60 lbs.10120
60 lbs.10120
Triceps
Triceps Cable Pushdowns40 lbs.12120
45 lbs.10120
50 lbs.8120
60 lbs.6120
Close-Grip Bench Press80 lbs.12120
90 lbs.8120
100 lbs.8120
105 lbs.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups10 lbs.260
10 lbs.260
10 lbs.260
Barbell Wrist Curls35 lbs.2060
35 lbs.2060
35 lbs.2060
Barbell Reverse Wrist Curls15 lbs.2060
15 lbs.2060
15 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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