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:
rwild20 on September 26, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press105 lbs.890
145 lbs.890
185 lbs.690
185 lbs.690
Incline Dumbbell Press40 lbs.890
45 lbs.890
50 lbs.690
55 lbs.690
Flat Bench Dumbbell Flyes35 lbs.1090
40 lbs.1090
50 lbs.1090
50 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns65 lbs.1090
70 lbs.1090
75 lbs.1090
85 lbs.1090
Thighs
Barbell Squats65 lbs.8120
105 lbs.8120
125 lbs.6120
145 lbs.6120
Leg Extensions100 lbs.890
100 lbs.890
100 lbs.890
100 lbs.890
Angled Leg Press110 lbs.8120
140 lbs.8120
160 lbs.8120
220 lbs.8120
Lying Leg Curls70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Calves
Seated Calf Raises75 lbs.1060
75 lbs.1060
75 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans50 lbs.5120
75 lbs.5120
85 lbs.5120
Shoulders
Seated Dumbbell Press40 lbs.890
45 lbs.890
50 lbs.890
50 lbs.890
Lateral Dumbbell Raises10 lbs.1090
12 lbs.1090
15 lbs.1090
20 lbs.1090
Front Dumbbell Raises10 lbs.1090
15 lbs.1090
15 lbs.1090
20 lbs.1090
Back
Wide-Grip Front Pulldowns125 lbs.1090
125 lbs.1090
125 lbs.1090
125 lbs.1090
Close-Grip Pulldowns130 lbs.1090
130 lbs.1090
130 lbs.1090
130 lbs.1090
T-Bar Rows55 lbs.1090
70 lbs.1090
90 lbs.1090
115 lbs.1090
One-Arm Dumbbell Bent-Over Rows40 lbs.890
40 lbs.890
45 lbs.890
50 lbs.890
Biceps
Standing Alternate Dumbbell Curls35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090

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