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:
rafamart1982 on July 17, 2014
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press14 kg.860
14 kg.860
14 kg.860
14 kg.860
Decline Barbell Press36 kg.1160
36 kg.1160
36 kg.1160
Incline Dumbbell Flyes7 kg.1660
7 kg.1660
7 kg.1660
Back
Seated Cable Rows32 kg.860
32 kg.860
32 kg.860
32 kg.860
Bent-Over Barbell Rows16 kg.1360
16 kg.1360
16 kg.1360
Cross-Bench Dumbbell Pullovers9 kg.1160
9 kg.1160
9 kg.1160
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press11 kg.860
11 kg.860
11 kg.860
Lateral Cable Raises5 kg.1060
5 kg.1060
5 kg.1060
Trapezius
Barbell Upright Rows18 kg.860
18 kg.860
Barbell Shrugs29 kg.1160
29 kg.1160
Triceps
One-Arm Dumbbell Extensions5 kg.860
5 kg.860
5 kg.860
Rope Extensions14 kg.1060
14 kg.1060
14 kg.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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