NEW ONE

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:

DERICK_G on August 12, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
Flat Bench Dumbbell Flyes	30 lbs.	12	60
	30 lbs.	12	60
Incline Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	12	60
Triceps
Lying Triceps Extensions	60 lbs.	8	60
	60 lbs.	8	60
One-Arm Dumbbell Kickbacks	12 lbs.	14	60
	12 lbs.	14	60
Abs
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Partial Dumbbell Squats	35 lbs.	13	90
	35 lbs.	13	90
	35 lbs.	13	90
Dumbbell Squats	35 lbs.	12	90
	35 lbs.	12	90
Calves
Seated Barbell Calf Raises	65 lbs.	10	60
	65 lbs.	10	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
Abs
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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