WORKOUT TRIAL 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:

dalton3781 on June 15, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Abs, Back, Biceps, Calves, Chest, Lower Back, Shoulders, Thighs, Trapezius, Triceps, Forearms

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Side Crunches	-	-	30
Bicycle Crunches	-	-	30
Back
Wide Grip Front Chin-Ups	-	-	60
Dumbbell Snatch	-	-	60
Biceps
Standing Dumbbell Curls	-	-	60
Suicide Curls	-	-	60
Calves
Standing Calf Raises	-	-	60
Chest
Pushups	-	-	60
Dumbbell Floor Press	-	-	60
Lower Back
Back Extension: Ground	-	-	60
Shoulders
Front Dumbbell Raises	-	-	60
Thighs
Dumbbell Squats	-	-	60
Trapezius
Dumbbell Shrugs	-	-	60
Triceps
One-Dumbbell Triceps Extensions	-	-	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Leg Raises	-	-	30
V Sit-Ups	-	-	30
Back
Dumbbell Pullovers	-	-	60
Pull-Ups: Front Lever	-	-	60
Biceps
Seated Curls	-	-	60
Dumbbell Bicep Curls: Single-Leg	-	-	60
Calves
Seated Dumbbell Calf Raises	-	-	60
Chest
Pushups: Close-Grip	-	-	60
Dumbbell Bench Press	-	-	60
Forearms
Bar Hold	-	-	60
Lower Back
Good Mornings	-	-	60
Shoulders
Lateral Raise with External Rotation	-	-	60
Thighs
Dumbbell Lunges	-	-	60
Overhead Squat	-	-	60
Trapezius
Dumbbell Upright Rows	-	-	60
Triceps
Dumbbell Lying Triceps Extensions	-	-	60

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