Online Fitness Trainer, Exercise Programs & Workout Routines
This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
BrentAllen on April 27, 2013
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Shoulders, Back, Chest, Biceps, Trapezius, Triceps, Thighs, Calves, Abs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description

54 looking to get back in shape.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Kettlebell: Around Body Pass15 lbs.860
15 lbs.860
15 lbs.860
Dumbbell Arnold Shoulder Press20 lbs.860
20 lbs.860
20 lbs.860
Front Dumbbell Raises10 lbs.860
10 lbs.860
10 lbs.860
Back
Close-Grip Pulldowns70 lbs.860
70 lbs.860
70 lbs.860
Seated Cable Rows90 lbs.860
90 lbs.860
90 lbs.860
Wide Grip Front Chin-Ups-860
-860
-860
Wide-Grip Behind-The-Neck Pulldowns50 lbs.860
50 lbs.860
50 lbs.860
Machine Pulldown90 lbs.860
90 lbs.860
90 lbs.860
Machine Overhead Pulldown75 lbs.860
75 lbs.860
75 lbs.860
Chest
Machine Incline Chest Press50 lbs.860
50 lbs.860
50 lbs.860
Machine Chest Press120 lbs.860
120 lbs.860
120 lbs.860
Machine Wide Fly90 lbs.860
90 lbs.860
90 lbs.860
Hammer Strength Decline Press50 lbs.860
50 lbs.860
50 lbs.860
Biceps
Standing Alternate Dumbbell Curls25 lbs.860
25 lbs.860
25 lbs.860
Incline Flexion Dumbbell Curls25 lbs.860
25 lbs.860
25 lbs.860
Standing Dumbbell Reverse Curls20 lbs.860
20 lbs.860
20 lbs.860
Seated Hammer Curls35 lbs.860
35 lbs.860
35 lbs.860
Zottman Curl20 lbs.860
20 lbs.860
20 lbs.860
Trapezius
Dumbbell Shrugs30 lbs.860
30 lbs.860
30 lbs.860
Dumbbell Upright Rows30 lbs.860
30 lbs.860
30 lbs.860
Triceps
Machine Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
Triceps Ladders-860
-860
-860
Thighs
Lying Leg Curls90 lbs.860
90 lbs.860
90 lbs.860
Seated Leg Curls90 lbs.860
90 lbs.860
90 lbs.860
Glute Machine Press50 lbs.860
50 lbs.860
50 lbs.860
Calves
Seated Calf Raises40 lbs.860
40 lbs.860
40 lbs.860
Abs
Machine Crunches50 lbs.830
50 lbs.830
50 lbs.830
Machine Side Twists70 lbs.-30
70 lbs.-30
70 lbs.-30
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Kettlebell: Around Body Pass15 lbs.860
15 lbs.860
15 lbs.860
Dumbbell Arnold Shoulder Press20 lbs.860
20 lbs.860
20 lbs.860
Front Dumbbell Raises10 lbs.860
10 lbs.860
10 lbs.860
Back
Close-Grip Pulldowns70 lbs.860
70 lbs.860
70 lbs.860
Seated Cable Rows90 lbs.860
90 lbs.860
90 lbs.860
Wide Grip Front Chin-Ups-860
-860
-860
Wide-Grip Behind-The-Neck Pulldowns50 lbs.860
50 lbs.860
50 lbs.860
Machine Pulldown90 lbs.860
90 lbs.860
90 lbs.860
Machine Overhead Pulldown75 lbs.860
75 lbs.860
75 lbs.860
Chest
Machine Incline Chest Press50 lbs.860
50 lbs.860
50 lbs.860
Machine Chest Press120 lbs.860
120 lbs.860
120 lbs.860
Machine Wide Fly90 lbs.860
90 lbs.860
90 lbs.860
Hammer Strength Decline Press50 lbs.860
50 lbs.860
50 lbs.860
Biceps
Standing Alternate Dumbbell Curls25 lbs.860
25 lbs.860
25 lbs.860
Incline Flexion Dumbbell Curls25 lbs.860
25 lbs.860
25 lbs.860
Standing Dumbbell Reverse Curls20 lbs.860
20 lbs.860
20 lbs.860
Seated Hammer Curls35 lbs.860
35 lbs.860
35 lbs.860
Zottman Curl20 lbs.860
20 lbs.860
20 lbs.860
Trapezius
Dumbbell Shrugs30 lbs.860
30 lbs.860
30 lbs.860
Dumbbell Upright Rows30 lbs.860
30 lbs.860
30 lbs.860
Triceps
Machine Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
Triceps Ladders-860
-860
-860
Thighs
Lying Leg Curls90 lbs.860
90 lbs.860
90 lbs.860
Seated Leg Curls90 lbs.860
90 lbs.860
90 lbs.860
Glute Machine Press50 lbs.860
50 lbs.860
50 lbs.860
Calves
Seated Calf Raises40 lbs.860
40 lbs.860
40 lbs.860
Abs
Machine Crunches50 lbs.830
50 lbs.830
50 lbs.830
Machine Side Twists70 lbs.-30
70 lbs.-30
70 lbs.-30

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