PAPAG

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:

PapaG on February 01, 2017

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Chest, Back, Shoulders, Trapezius, Biceps

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Description

My workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Chest
Machine Chest Press	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Back
Seated Cable Rows	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Front Dumbbell Raises	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Trapezius
Dumbbell Upright Rows	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Biceps
Concentration Curls	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Back
Standing Cable Extensions	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60

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