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:
bigduck187 on January 04, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Biceps, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves
Description
teen workout

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press115 lbs.860
115 lbs.860
115 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1460
25 lbs.1460
Biceps
Standing Barbell Curls-max60
Back
One-Arm Dumbbell Bent-Over Rows35 lbs.860
35 lbs.860
35 lbs.860
Cross-Bench Dumbbell Pullovers25 lbs.1160
25 lbs.1160
Lower Back
Back Extension: Ground-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches--30
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
Trapezius
Barbell Upright Rows50 lbs.860
50 lbs.860
Triceps
Lying Triceps Extensions55 lbs.860
55 lbs.860
55 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015

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