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:
pheonixat44 on September 29, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
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 Press40 lbs.890
55 lbs.890
70 lbs.690
70 lbs.690
Incline Dumbbell Press15 lbs.890
15 lbs.890
20 lbs.690
20 lbs.690
Flat Bench Dumbbell Flyes12 lbs.1090
15 lbs.1090
20 lbs.1090
20 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns20 lbs.1090
20 lbs.1090
25 lbs.1090
25 lbs.1090
Thighs
Barbell Squats35 lbs.8120
55 lbs.8120
75 lbs.6120
85 lbs.6120
Leg Extensions50 lbs.890
50 lbs.890
50 lbs.890
50 lbs.890
Angled Leg Press70 lbs.8120
90 lbs.8120
110 lbs.8120
140 lbs.8120
Lying Leg Curls35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Calves
Seated Calf Raises40 lbs.1060
40 lbs.1060
40 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans45 lbs.5120
45 lbs.5120
45 lbs.5120
Shoulders
Seated Dumbbell Press15 lbs.890
15 lbs.890
15 lbs.890
15 lbs.890
Lateral Dumbbell Raises5 lbs.1090
5 lbs.1090
5 lbs.1090
5 lbs.1090
Front Dumbbell Raises5 lbs.1090
5 lbs.1090
5 lbs.1090
8 lbs.1090
Back
Wide-Grip Front Pulldowns45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090
Close-Grip Pulldowns50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
T-Bar Rows25 lbs.1090
25 lbs.1090
30 lbs.1090
40 lbs.1090
One-Arm Dumbbell Bent-Over Rows15 lbs.890
15 lbs.890
15 lbs.890
20 lbs.890
Biceps
Standing Alternate Dumbbell Curls15 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090

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