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.
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Rating:
 Unrated
Created By:
deanpreiner22 on January 07, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Forearms, Shoulders, Abs, Chest, Triceps, Back, Lower Back, Trapezius, Calves, Thighs
Workout Length:
7 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
EZ Curl Bar Curls70 lbs.860
70 lbs.860
70 lbs.860
Standing Alternate Dumbbell Curls45 lbs.860
45 lbs.860
45 lbs.860
Seated Hammer Curls45 lbs.860
45 lbs.860
45 lbs.860
Suicide Curls65 lbs.860
65 lbs.860
65 lbs.860
Forearms
Barbell Wrist Curls90 lbs.860
90 lbs.860
90 lbs.860
Shoulders
Lateral Dumbbell Raises30 lbs.860
30 lbs.860
30 lbs.860
Abs
Hanging Leg Raises-2530
-2530
-2530
Side Crunches-2530
-2530
-2530
-2530
Incline Sit-Ups-2030
Leg Raises-530
Forearms
Weight Roll-Ups5 lbs.560
5 lbs.560
5 lbs.560
Shoulders
Seated Dumbbell Press45 lbs.860
45 lbs.860
45 lbs.860
Machine Shoulder Press45 lbs.860
45 lbs.860
45 lbs.860
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Flat Bench Dumbbell Flyes45 lbs.860
45 lbs.860
45 lbs.860
Barbell Bench Press135 lbs.860
135 lbs.860
135 lbs.860
Incline Dumbbell Press45 lbs.860
45 lbs.860
45 lbs.860
Incline Dumbbell Flyes45 lbs.860
45 lbs.860
45 lbs.860
Triceps
One-Arm Dumbbell Kickbacks30 lbs.860
30 lbs.860
30 lbs.860
Machine Triceps Extensions80 lbs.860
80 lbs.860
80 lbs.860
Chest
Pec Deck Flyes45 lbs.860
45 lbs.860
45 lbs.860
Triceps
Lying Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Abs
Side Crunches--30
Hanging Leg Raises--30
Incline Sit-Ups--30
Leg Raises--30

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