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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:

joem26 on September 09, 2009

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Workout Category:

Strength Training Only

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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	8	90
	145 lbs.	8	90
	185 lbs.	6	90
	185 lbs.	6	90
Incline Dumbbell Press	40 lbs.	8	90
	45 lbs.	8	90
	45 lbs.	6	90
	50 lbs.	6	90
Flat Bench Dumbbell Flyes	30 lbs.	10	90
	40 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	50 lbs.	10	90
	55 lbs.	10	90
	60 lbs.	10	90
	65 lbs.	10	90
Thighs
Barbell Squats	55 lbs.	8	120
	95 lbs.	8	120
	115 lbs.	6	120
	125 lbs.	6	120
Leg Extensions	80 lbs.	8	90
	80 lbs.	8	90
	80 lbs.	8	90
	80 lbs.	8	90
Angled Leg Press	120 lbs.	8	120
	140 lbs.	8	120
	170 lbs.	8	120
	230 lbs.	8	120
Lying Leg Curls	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
Calves
Seated Calf Raises	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	60 lbs.	5	120
	85 lbs.	5	120
	100 lbs.	5	120
Shoulders
Seated Dumbbell Press	35 lbs.	8	90
	40 lbs.	8	90
	45 lbs.	8	90
	45 lbs.	8	90
Lateral Dumbbell Raises	10 lbs.	10	90
	10 lbs.	10	90
	12 lbs.	10	90
	15 lbs.	10	90
Front Dumbbell Raises	10 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Back
Wide-Grip Front Pulldowns	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
Close-Grip Pulldowns	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
T-Bar Rows	50 lbs.	10	90
	60 lbs.	10	90
	80 lbs.	10	90
	105 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	35 lbs.	8	90
	40 lbs.	8	90
	45 lbs.	8	90
	45 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90

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