FULL BODY

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:

kyranS on August 10, 2013

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Expert

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	810	60
	20 lbs.	810	60
	20 lbs.	810	60
	24 lbs.	810	60
	24 lbs.	810	60
	25 lbs.	810	60
Wide-Grip Front Pulldowns	35 lbs.	810	60
	35 lbs.	810	60
	35 lbs.	810	60
	45 lbs.	810	60
	45 lbs.	810	60
	55 lbs.	810	60
Lower Back
Deadlifts	33 lbs.	810	60
	38 lbs.	810	60
	38 lbs.	810	60
	38 lbs.	810	60
	42 lbs.	810	60
	42 lbs.	810	60
Back
T-Bar Rows	33 lbs.	810	60
	38 lbs.	810	60
	38 lbs.	810	60
	38 lbs.	810	60
	42 lbs.	810	60
	42 lbs.	810	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Cable Pushdowns	15 lbs.	810	60
	15 lbs.	810	60
	25 lbs.	810	60
	25 lbs.	810	60
	35 lbs.	810	60
	35 lbs.	810	60
Triceps Bench Dips	-	18	60
	-	18	60
	-	18	60
	-	18	60
	-	18	60
	-	18	60
One-Arm Dumbbell Kickbacks	25 lbs.	810	60
	45 lbs.	810	60
	45 lbs.	810	60
	5 lbs.	810	60
	5 lbs.	810	60
	75 lbs.	810	60

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