SPLIT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

rswatters on November 09, 2009

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back, Biceps, Triceps, Thighs, Calves, Abs

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	6	60
	105 lbs.	6	60
Dumbbell Bench Press	75 lbs.	10	60
	75 lbs.	10	60
Incline Barbell Press	50 lbs.	15	60
	50 lbs.	15	60
Back
Pull Up with Neutral Grip	-	10	60
	-	10	60
Wide Grip Front Chin-Ups	-	6	60
	-	6	60
Wide-Grip Front Pulldowns	120 lbs.	20	60
	120 lbs.	20	60
Biceps
Barbell Preacher Curls	50 lbs.	20	60
	50 lbs.	20	60
Incline Dumbbell Curls	20 lbs.	8	60
	20 lbs.	8	60
Triceps
One-Dumbbell Triceps Extensions	70 lbs.	20	60
	70 lbs.	20	60
Triceps Parallel-Bar Dips	-	10	60
	-	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	200 lbs.	12	60
	200 lbs.	12	60
	225 lbs.	12	60
	225 lbs.	12	60
	250 lbs.	12	60
	250 lbs.	12	60
Leg Extensions	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
Barbell Squats	140 lbs.	8	60
	140 lbs.	8	60
	140 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
Calves
Seated Calf Raises	90 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
Leg Raises	-	25	30
	-	25	30
Medicine Ball V Sit-Ups	-	25	30
	-	25	30
	-	25	30
	-	25	30

No comments have been posted yet.