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:
carlsonm on April 28, 2015
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Triceps, Abs, Shoulders, Trapezius, Chest, Thighs, Back, Forearms, Calves, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls25 lbs.1060
25 lbs.1060
25 lbs.1060
30 lbs.1060
30 lbs.1060
Seated Hammer Curls25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
30 lbs.1060
Suicide Curls30 lbs.660
30 lbs.660
35 lbs.460
35 lbs.460
40 lbs.460
Triceps
One-Arm Dumbbell Kickbacks35 lbs.1060
35 lbs.1060
35 lbs.1060
35 lbs.1060
35 lbs.1060
Close-Grip Bench Press50 lbs.1060
70 lbs.1060
70 lbs.1060
80 lbs.1060
90 lbs.1060
Single-Arm Lying Triceps Extension30 lbs.1060
30 lbs.1060
30 lbs.1060
35 lbs.1060
35 lbs.1060
Abs
Incline Sit-Ups-1530
-1530
-1030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press110 lbs.860
110 lbs.860
110 lbs.860
Lateral Dumbbell Raises15 lbs.1560
15 lbs.1560
15 lbs.1560
15 lbs.1560
15 lbs.1560
Front Dumbbell Raises20 lbs.1560
20 lbs.1560
20 lbs.1560
20 lbs.1560
20 lbs.1560
Trapezius
Dumbbell Shrugs60 lbs.1060
60 lbs.1060
60 lbs.1060
65 lbs.1060
65 lbs.1060
Abs
Incline Sit-Ups-2020
Machine Side Twists--30

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