DAY 1

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:

RichardMadden on November 02, 2015

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Biceps, Triceps, Chest, Trapezius, Thighs, Calves, Shoulders

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

Description

General Back Exercise adding an arm exercise at the end

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	100 lbs.	15	30
	160 lbs.	15	30
	200 lbs.	15	30
	260 lbs.	15	30
Dumbbell Pullovers	30 lbs.	10	30
	40 lbs.	10	30
	50 lbs.	10	30
	60 lbs.	10	30
Straight Arm Cable Pulldown	60 lbs.	15	30
	80 lbs.	15	30
	100 lbs.	15	30
	100 lbs.	15	30
Kettlebell Two-Hand Swing	20 lbs.	15	30
	25 lbs.	15	30
	30 lbs.	15	30
	30 lbs.	15	30
Biceps
Concentration Curls	15 lbs.	10	30
	20 lbs.	10	30
	25 lbs.	8	30
	30 lbs.	6	30
Triceps
One-Dumbbell Triceps Extensions	15 lbs.	10	30
	20 lbs.	10	30
	25 lbs.	10	30
	30 lbs.	10	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	60 lbs.	10	30
	80 lbs.	10	30
	100 lbs.	10	30
	120 lbs.	10	30
Cable Crossovers	60 lbs.	15	30
	100 lbs.	15	30
	160 lbs.	15	30
	160 lbs.	15	30
Back
One-Arm Dumbbell Bent-Over Rows	30 lbs.	10	30
	40 lbs.	10	30
	50 lbs.	10	30
	60 lbs.	10	30
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	10	30
	15 lbs.	10	30
	20 lbs.	10	30
	25 lbs.	10	30
Trapezius
Cable Upright Rows	60 lbs.	15	30
	100 lbs.	15	30
	160 lbs.	15	30
	160 lbs.	15	30
Dumbbell Shrugs	50 lbs.	15	30
	60 lbs.	15	30
	70 lbs.	15	30
	80 lbs.	15	30
Biceps
Seated Hammer Curls	20 lbs.	10	30
	25 lbs.	10	30
	30 lbs.	10	30
	35 lbs.	10	30
Triceps
Lying Triceps Extensions	20 lbs.	10	30
	25 lbs.	10	30
	30 lbs.	10	30
	35 lbs.	10	30

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