This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
SirHoot
Rating:
 Unrated
Created By:
SirHoot on September 22, 2015
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Chest, Triceps, Back
Tags:
chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Jump Rope-5030
-5030
Chest
Pushups-2060
-2060
Abs
Sit-Ups-2530
-2530
Chest
Dumbbell Bench Press50 lbs.1560
60 lbs.1460
60 lbs.1260
60 lbs.1160
60 lbs.1260
Triceps
Triceps Cable Pushdowns50 lbs.1560
80 lbs.1560
80 lbs.1060
Chest
Cable Crossovers40 lbs.1560
40 lbs.1560
40 lbs.1560
Triceps
Close-Grip Bench Press80 lbs.1560
80 lbs.1560
80 lbs.1560
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-2560
-2560
Abs
Sit-Ups-2530
-2530
Back
Cleans80 lbs.860
80 lbs.860
80 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Spinning0.000 miles30-

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