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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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Created By:

ironworker1216 on March 24, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Biceps, Back, Triceps, Trapezius, Shoulders

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	-	12	60
	-	10	60
	-	10	60
Machine Chest Press	170 lbs.	6	60
	180 lbs.	6	60
	180 lbs.	6	60
	-	6	60
	-	6	60
Pec Deck Flyes	-	12	60
	-	12	60
Cable Crossovers	-	12	60
	-	12	60
	-	10	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	12	60
	35 lbs.	8	60
	40 lbs.	6	60
Machine Preacher Curls	-	-	60
	-	-	60
Standing Barbell Curls	75 lbs.	8	60
	75 lbs.	8	60
Back
Pull Ups	-	-	60
	-	-	60
Biceps
Incline Dumbbell Curls	30 lbs.	10	60
	30 lbs.	10	60
Standing Cable Bicep Curls: Alternating	60 lbs.	10	60
	60 lbs.	10	60
Standing Hammer Curls	30 lbs.	10	60
	30 lbs.	10	60
Chest
Machine Incline Chest Press	-	-	60
Decline Dumbbell Bench Press	-	-	60
Hammer Strength Decline Press	-	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	150 lbs.	12	60
	170 lbs.	12	60
	-	10	60
Wide-Grip Behind-The-Neck Pulldowns	-	12	60
	-	10	60
Close-Grip Pulldowns	-	12	60
	-	10	60
	-	10	60
Machine Seated Rows	-	12	60
	-	10	60
	-	10	60
Hammer Strength Isolateral High Row	180 lbs.	12	60
	-	10	60
Face Pull	-	12	60
	-	12	60
Triceps
Lying Triceps Extensions	70 lbs.	10	60
	65 lbs.	8	60
Close-Grip Bench Press	-	12	60
	-	10	60
	-	10	60
Machine Triceps Dips	-	-	60
	-	-	60
Incline Lying Triceps Extension	-	12	60
	-	10	60
Decline Triceps Extension	65 lbs.	10	60
	60 lbs.	10	60
Machine Triceps Extensions	-	12	60
	-	10	60
Bent-Over Triceps Cable Extension	-	12	60
	-	12	60
Rope Extensions	-	20	60
	-	20	60
Trapezius
Dumbbell Shrugs	-	-	60
Forward Leaning Shrugs	-	-	60
Lying Elbows-Out Dumbbell Supported Row	-	-	60

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