PERSONAL

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:

blainev on February 24, 2011

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	14	60
	25 lbs.	14	60
	25 lbs.	14	60
Incline Dumbbell Flyes	20 lbs.	15	60
	20 lbs.	15	60
Pushups	-	-	60
Shoulders
Seated Dumbbell Press	-	-	60
	-	-	60
	-	-	60
	-	-	60
	-	-	60
Lateral Dumbbell Raises	-	-	60
Triceps
One-Dumbbell Triceps Extensions	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Rope Extensions	35 lbs.	13	60
	35 lbs.	13	60
	35 lbs.	13	60
One-Arm Dumbbell Kickbacks	-	-	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.)
Thighs
Angled Leg Press	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Lying Leg Curls	40 lbs.	14	90
	40 lbs.	14	90
Leg Extensions	50 lbs.	15	90
	50 lbs.	15	90
Calves
Calf Presses	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	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
Lower Back
Machine Low Back Extensions	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	90	-

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