NOV 09 - JAN 10

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:

mstrmyk on November 04, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Incline Dumbbell Flyes	20 lbs.	13	60
	20 lbs.	13	60
Back
Close-Grip Pulldowns	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Wide-Grip Front Pulldowns	70 lbs.	11	60
	70 lbs.	11	60
	70 lbs.	11	60
Cross-Bench Dumbbell Pullovers	20 lbs.	15	60
	20 lbs.	15	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Lateral Dumbbell Raises	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Trapezius
Barbell Upright Rows	45 lbs.	8	60
	45 lbs.	8	60
Barbell Shrugs	75 lbs.	12	60
	75 lbs.	12	60
Triceps
Lying Triceps Extensions	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Triceps Cable Pushdowns	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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