WORK OUT #1

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:

JJweb on December 16, 2009

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Workout Category:

Strength Training Only

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	125 lbs.	12	120
	135 lbs.	10	120
	145 lbs.	8	120
	150 lbs.	6	120
Barbell Bench Press	140 lbs.	12	120
	170 lbs.	8	120
	185 lbs.	6	120
	190 lbs.	5	120
Cable Crossovers	40 lbs.	10	120
	50 lbs.	8	120
	50 lbs.	6	120
	60 lbs.	5	120
Pec Deck Flyes	70 lbs.	10	120
	70 lbs.	10	120
	70 lbs.	10	120
	70 lbs.	10	120
Back
Wide-Grip Front Pulldowns	110 lbs.	12	120
	120 lbs.	10	120
	130 lbs.	8	120
	140 lbs.	6	120
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	-	120
Seated Cable Rows	105 lbs.	12	120
	115 lbs.	10	120
	125 lbs.	8	120
	140 lbs.	5	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	12	120
	30 lbs.	10	120
	35 lbs.	6	120
	45 lbs.	5	120
EZ Curl Bar Curls	55 lbs.	12	120
	75 lbs.	8	120
	85 lbs.	6	120
	95 lbs.	5	120
Standing Barbell Curls	75 lbs.	10	120
	75 lbs.	10	120
	75 lbs.	10	120
	75 lbs.	10	120
Triceps
Triceps Cable Pushdowns	50 lbs.	12	120
	60 lbs.	10	120
	65 lbs.	8	120
	75 lbs.	6	120
Close-Grip Bench Press	105 lbs.	12	120
	115 lbs.	8	120
	130 lbs.	8	120
	140 lbs.	6	120
Triceps Parallel-Bar Dips	-	15	120
	-	15	120
	-	15	120
	-	15	120
Forearms
Weight Roll-Ups	10 lbs.	2	60
	10 lbs.	2	60
	10 lbs.	2	60
Barbell Wrist Curls	45 lbs.	20	60
	45 lbs.	20	60
	45 lbs.	20	60
Barbell Reverse Wrist Curls	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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