POIUYTREWQ

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:

brandonba on October 10, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	50 lbs.	10	60
	70 lbs.	10	60
	75 lbs.	8	60
	80 lbs.	8	60
	85 lbs.	6	60
Shoulders
Seated Barbell Front Press	35 lbs.	10	60
	40 lbs.	8	60
	45 lbs.	6	60
	45 lbs.	6	60
	50 lbs.	4	60
Back
Wide-Grip Behind-The-Neck Pulldowns	50 lbs.	10	60
	50 lbs.	10	60
	55 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	10	60
Triceps
Triceps Cable Pushdowns	25 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	10	60
Triceps Parallel-Bar Dips	-	20	60
	-	20	60
Chest
Flat Bench Dumbbell Flyes	12 lbs.	10	60
	15 lbs.	10	60
	20 lbs.	10	60
Thighs
Barbell Squats	65 lbs.	10	120
	75 lbs.	6	120
	75 lbs.	6	120
Angled Leg Press	110 lbs.	10	120
	120 lbs.	8	120
	130 lbs.	8	120
Leg Extensions	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Lying Leg Curls	20 lbs.	20	60
	20 lbs.	20	60
Calves
Standing Calf Raises	90 lbs.	15	60
	90 lbs.	15	60
Abs
Sit-Ups	-	100	30
Crunches	-	100	30
Lower Back
Back Extension: Plank Hold with Lift	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	20	-
	0.000 miles	20	-
Jumping Rope	0.000 miles	5	-
	0.000 miles	5	-
Treadmill Running	0.000 miles	15	-
	0.000 miles	15	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	50 lbs.	10	60
	70 lbs.	10	60
	75 lbs.	8	60
	80 lbs.	8	60
	85 lbs.	6	60
Shoulders
Seated Barbell Front Press	35 lbs.	10	60
	40 lbs.	8	60
	45 lbs.	6	60
	45 lbs.	6	60
	50 lbs.	4	60
Back
Wide-Grip Behind-The-Neck Pulldowns	50 lbs.	10	60
	50 lbs.	10	60
	55 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	10	60
Triceps
Triceps Cable Pushdowns	25 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	10	60
Triceps Parallel-Bar Dips	-	15	60
	-	15	60
Chest
Flat Bench Dumbbell Flyes	12 lbs.	12	60
	15 lbs.	10	60
	20 lbs.	10	60
Thighs
Barbell Squats	65 lbs.	10	120
	75 lbs.	6	120
	75 lbs.	6	120
Angled Leg Press	110 lbs.	10	120
	120 lbs.	8	120
	130 lbs.	8	120
Leg Extensions	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Lying Leg Curls	20 lbs.	20	60
	20 lbs.	20	60
Calves
Standing Calf Raises	90 lbs.	15	60
	90 lbs.	15	60
Abs
Sit-Ups	-	100	30
Crunches	-	100	30
Lower Back
Back Extension: Plank Hold with Lift	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	20	-
	0.000 miles	20	-
Jumping Rope	0.000 miles	5	-
	0.000 miles	5	-
Treadmill Running	0.000 miles	15	-
	0.000 miles	15	-

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