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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Rating:
 Unrated
Created By:
brandonba on October 10, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Back, Biceps, Triceps, Thighs, Calves, Abs, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press50 lbs.1060
70 lbs.1060
75 lbs.860
80 lbs.860
85 lbs.660
Shoulders
Seated Barbell Front Press35 lbs.1060
40 lbs.860
45 lbs.660
45 lbs.660
50 lbs.460
Back
Wide-Grip Behind-The-Neck Pulldowns50 lbs.1060
50 lbs.1060
55 lbs.1060
Biceps
Standing Alternate Dumbbell Curls10 lbs.1260
15 lbs.1060
15 lbs.1060
Triceps
Triceps Cable Pushdowns25 lbs.1260
25 lbs.1260
30 lbs.1060
Triceps Parallel-Bar Dips-2060
-2060
Chest
Flat Bench Dumbbell Flyes12 lbs.1060
15 lbs.1060
20 lbs.1060
Thighs
Barbell Squats65 lbs.10120
75 lbs.6120
75 lbs.6120
Angled Leg Press110 lbs.10120
120 lbs.8120
130 lbs.8120
Leg Extensions40 lbs.1060
40 lbs.1060
40 lbs.1060
Lying Leg Curls20 lbs.2060
20 lbs.2060
Calves
Standing Calf Raises90 lbs.1560
90 lbs.1560
Abs
Sit-Ups-10030
Crunches-10030
Lower Back
Back Extension: Plank Hold with Lift-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles20-
0.000 miles20-
Jumping Rope0.000 miles5-
0.000 miles5-
Treadmill Running0.000 miles15-
0.000 miles15-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press50 lbs.1060
70 lbs.1060
75 lbs.860
80 lbs.860
85 lbs.660
Shoulders
Seated Barbell Front Press35 lbs.1060
40 lbs.860
45 lbs.660
45 lbs.660
50 lbs.460
Back
Wide-Grip Behind-The-Neck Pulldowns50 lbs.1060
50 lbs.1060
55 lbs.1060
Biceps
Standing Alternate Dumbbell Curls10 lbs.1260
15 lbs.1060
15 lbs.1060
Triceps
Triceps Cable Pushdowns25 lbs.1260
25 lbs.1260
30 lbs.1060
Triceps Parallel-Bar Dips-1560
-1560
Chest
Flat Bench Dumbbell Flyes12 lbs.1260
15 lbs.1060
20 lbs.1060
Thighs
Barbell Squats65 lbs.10120
75 lbs.6120
75 lbs.6120
Angled Leg Press110 lbs.10120
120 lbs.8120
130 lbs.8120
Leg Extensions40 lbs.1060
40 lbs.1060
40 lbs.1060
Lying Leg Curls20 lbs.2060
20 lbs.2060
Calves
Standing Calf Raises90 lbs.1560
90 lbs.1560
Abs
Sit-Ups-10030
Crunches-10030
Lower Back
Back Extension: Plank Hold with Lift-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles20-
0.000 miles20-
Jumping Rope0.000 miles5-
0.000 miles5-
Treadmill Running0.000 miles15-
0.000 miles15-

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