This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Body Parts:
Chest, Shoulders, Triceps, Lower Back, Thighs, Biceps
Description
Working too hard and short on time? And tired of all the simple dumbbell and easy machine workouts? Get your power back with this manly-man routine. Only two days a week for about 45 minutes, but it includes all power exercises so you will get stronger fast.
Workout Routine Sample
| Strength Training Exercises | Exercise
Weight | Exercise
Reps | Rest (sec.) |
| Chest |
| Barbell Bench Press | 195 lbs. | 10 | 60 |
| 300 lbs. | 5 | 60 |
| 305 lbs. | 3 | 60 |
| 315 lbs. | 1 | 60 |
| 320 lbs. | 3 | 60 |
| Incline Dumbbell Press | 25 lbs. | 12 | 60 |
| 25 lbs. | 12 | 60 |
| 25 lbs. | 12 | 60 |
| Shoulders |
| Standing Barbell Press | 95 lbs. | 8 | 60 |
| 95 lbs. | 8 | 60 |
| 95 lbs. | 8 | 60 |
| Triceps |
| Lying Triceps Extensions | 50 lbs. | 8 | 60 |
| 50 lbs. | 8 | 60 |
| 50 lbs. | 8 | 60 |
| Strength Training Exercises | Exercise
Weight | Exercise
Reps | Rest (sec.) |
| Lower Back |
| Deadlifts | 190 lbs. | 10 | 60 |
| 240 lbs. | 5 | 60 |
| 250 lbs. | 3 | 60 |
| 260 lbs. | 1 | 60 |
| 260 lbs. | 3 | 60 |
| Thighs |
| Squats | 175 lbs. | 10 | 60 |
| 265 lbs. | 5 | 60 |
| 275 lbs. | 3 | 60 |
| 285 lbs. | 1 | 60 |
| 285 lbs. | 3 | 60 |
| Back |
| Wide-Grip Front Pulldowns | 160 lbs. | 12 | 60 |
| 160 lbs. | 12 | 60 |
| 160 lbs. | 12 | 60 |
| Biceps |
| EZ Curl Bar Curls | 50 lbs. | 8 | 60 |
| 50 lbs. | 8 | 60 |
| 50 lbs. | 8 | 60 |
| Cardio Training Exercises (definitions) | Cardio
Distance(miles) | Cardio
Time(min) |
| Pre-Lift Cardio Warm Up | 0.000 miles | 0 |
| Rowing Machine | 0.000 miles | 0 |
