This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
jonathonandrews on April 30, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Biceps, Triceps, Back, Shoulders, Thighs, Lower Back, Abs, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press60 lbs.1060
70 lbs.1060
80 lbs.1060
Dumbbell Flyes20 lbs.1060
30 lbs.1060
40 lbs.1060
Incline Barbell Press50 lbs.1060
60 lbs.1060
70 lbs.1060
Biceps
Cable Curls10 lbs.1060
20 lbs.1060
30 lbs.1060
EZ Curl Bar Curls10 lbs.1060
20 lbs.1060
30 lbs.1060
Standing Alternate Dumbbell Curls20 lbs.1060
20 lbs.1060
40 lbs.1060
Triceps
Triceps Cable Pushdowns10 lbs.1060
20 lbs.1060
30 lbs.1060
Lying Triceps Extensions10 lbs.1060
20 lbs.1060
30 lbs.1060
Back
Lat Pulldown with Neutral Grip20 lbs.1060
30 lbs.1060
40 lbs.1060
One-Arm Dumbbell Bent-Over Rows10 lbs.1060
20 lbs.1060
30 lbs.1060
Seated Cable Rows10 lbs.1060
20 lbs.1060
30 lbs.1060
Shoulders
Front Dumbbell Raises10 lbs.1060
20 lbs.1060
30 lbs.1060
Lateral Dumbbell Raises10 lbs.1060
20 lbs.1060
30 lbs.1060
Machine Shoulder Press30 lbs.1060
40 lbs.1060
50 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats65 lbs.20120
85 lbs.15120
105 lbs.10120
105 lbs.10120
145 lbs.6120
Lower Back
Deadlifts70 lbs.15120
90 lbs.12120
110 lbs.10120
110 lbs.10120
Thighs
Lying Leg Curls45 lbs.10120
55 lbs.8120
60 lbs.6120
70 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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