WEEK

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:

newbe99 on January 03, 2012

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Biceps, Chest, Shoulders, Back, Abs

Workout Length:

10 days

Workout Days:

No preference

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	25 lbs.	36	60
Machine Preacher Curls	45 lbs.	36	60
Hammer Curls with Triceps Bar	50 lbs.	36	60
Standing Dumbbell Hammer Curls	30 lbs.	36	60
Chest
Incline Dumbbell Press	50 lbs.	36	60
Pec Deck Flyes	100 lbs.	36	60
Cable Crossovers	50 lbs.	36	60
Burpees	-	30	60
Shoulders
Seated Barbell Front Press	40 lbs.	36	60
Lateral Cable Raises	65 lbs.	36	60
Biceps
Standing Cable Bicep Curls: Alternating	45 lbs.	36	60
Machine Preacher Curls	45 lbs.	36	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	36	60
Seated Cable Rows	50 lbs.	36	60
Wide-Grip Behind-The-Neck Pulldowns	75 lbs.	36	60
Gravitron Assisted Pull Up Machine	-	36	60
Standing Cable Rows	50 lbs.	36	60
Straight Arm Cable Pulldown	30 lbs.	36	60
Standing Cable Rows: One-Arm	30 lbs.	36	60
Dumbbell Plank Row	10 lbs.	30	60
	10 lbs.	30	60

hope it helps

newbe99

March 15, 2012 at 11:09am

looks like a good workout im starting today and ill keep you updated on my progress :) thanks for the help

rhino231LC

January 7, 2012 at 1:59pm