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:
Scooterp22 on December 09, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps
Description
sexy me

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press110 lbs.890
150 lbs.890
195 lbs.690
195 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
45 lbs.1090
45 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns50 lbs.1090
55 lbs.1090
60 lbs.1090
70 lbs.1090
Thighs
Barbell Squats65 lbs.8120
115 lbs.8120
135 lbs.6120
155 lbs.6120
Leg Extensions90 lbs.890
90 lbs.890
90 lbs.890
90 lbs.890
Angled Leg Press140 lbs.8120
170 lbs.8120
210 lbs.8120
280 lbs.8120
Lying Leg Curls70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Calves
Seated Calf Raises80 lbs.1060
80 lbs.1060
80 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans60 lbs.5120
85 lbs.5120
105 lbs.5120
Shoulders
Seated Dumbbell Press40 lbs.890
40 lbs.890
45 lbs.890
45 lbs.890
Lateral Dumbbell Raises10 lbs.1090
12 lbs.1090
12 lbs.1090
15 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 Pulldowns120 lbs.1090
120 lbs.1090
120 lbs.1090
120 lbs.1090
T-Bar Rows50 lbs.1090
65 lbs.1090
85 lbs.1090
110 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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