STRENGTH TRAINING

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:

kory_beatham on December 16, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Triceps, Biceps, Abs, Back, Trapezius, Calves, Thighs, Chest, Forearms

Workout Length:

30 days

Workout Days:

No preference

Description

a full fitness exercise that will leave you sore for a while but will see results fast

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
One-Arm Dumbbell Kickbacks	20 lbs.	25	60
One-Arm Dumbbell Extensions	20 lbs.	20	60
	20 lbs.	15	60
Lying Triceps Extensions	45 lbs.	30	60
Biceps
Seated Hammer Curls	25 lbs.	20	60
Triceps
Triceps Bench Dips	-	100	60
One-Dumbbell Triceps Extensions	25 lbs.	30	60
Abs
Dumbbell Side Bends	30 lbs.	20	30
Biceps
Concentration Curls	25 lbs.	30	60
EZ Curl Bar Curls	45 lbs.	25	60
Back
Machine Pullovers	50 lbs.	20	60
Biceps
Incline Dumbbell Curls	25 lbs.	20	60
Back
Wide Grip Front Chin-Ups	-	20	60
Trapezius
Dumbbell Upright Rows	30 lbs.	25	60
Calves
One-Leg Dumbbell Calf Raises	-	50	60
Abs
Side Crunches	-	50	30
	-	50	30
Thighs
Leg Extensions	75 lbs.	30	60
Abs
Bicycle Crunches	-	50	30
Chest
Incline Dumbbell Press	45 lbs.	50	60
Thighs
Dumbbell Lunges	25 lbs.	50	60
Biceps
Standing Barbell Curls	45 lbs.	30	60
Triceps
One-Arm Dumbbell Kickbacks	25 lbs.	20	60
Chest
Pushups	-	30	60
	-	30	60
Abs
Flutter Kicks	-	50	30
	-	50	30
Calves
Standing Calf Raises	45 lbs.	100	60
Triceps
One-Arm Dumbbell Extensions	25 lbs.	30	60
Lying Triceps Extensions	45 lbs.	30	60
Triceps Bench Dips	-	50	60
Trapezius
Dumbbell Shrugs	25 lbs.	50	60
	25 lbs.	50	60
	25 lbs.	50	60
Forearms
Barbell Wrist Curls	45 lbs.	25	60
	45 lbs.	20	60
	45 lbs.	15	60
Abs
Sit-Ups	-	100	30
	-	75	30
Crunch Twists	-	100	30
Bridge (Plank)	-	4	30

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