NOONREE STANDARD LIFTING

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:

noonree on February 26, 2013

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Shoulders, Chest, Abs, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Ups	-	10	30
	-	10	30
	-	10	30
Shoulders
Cross-Body Cable Raises	40 lbs.	15	30
	40 lbs.	15	30
	40 lbs.	15	30
Chest
Pushups	-	30	30
	-	30	30
	-	30	30
Shoulders
Standing Shoulder Pull, External Rotation	30 lbs.	15	30
	30 lbs.	15	30
	30 lbs.	15	30
Back
Wide-Grip Front Pulldowns	100 lbs.	15	30
	100 lbs.	15	30
	100 lbs.	15	30
Shoulders
Lateral Dumbbell Raises	20 lbs.	15	30
	20 lbs.	15	30
	20 lbs.	15	30
Back
One-Arm Dumbbell Bent-Over Rows	60 lbs.	15	30
	60 lbs.	15	30
	60 lbs.	15	30
Abs
Core Stabilization with Twist	-	50	30
	-	50	30
	-	50	30
Biceps
Standing Alternate Dumbbell Curls	45 lbs.	15	30
	45 lbs.	15	30
	45 lbs.	15	30
Triceps
Dumbbell Lying Triceps Extensions	35 lbs.	15	30
	35 lbs.	15	30
	35 lbs.	15	30
Abs
Hanging Leg Raises	-	25	30
	-	25	30
	-	25	30

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