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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:

graybone on March 30, 2009

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Abs, Biceps, Forearms, Triceps

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	15	120
	140 lbs.	10	120
	170 lbs.	8	120
	195 lbs.	6	120
	230 lbs.	4	120
Incline Barbell Press	130 lbs.	8	120
	160 lbs.	4	120
	175 lbs.	2	120
	185 lbs.	1	120
Incline Dumbbell Press	45 lbs.	10	120
	50 lbs.	8	120
	55 lbs.	6	120
Flat Bench Dumbbell Flyes	50 lbs.	8	120
	55 lbs.	6	120
	60 lbs.	4	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	90 lbs.	10	60
	95 lbs.	8	60
	105 lbs.	6	60
	110 lbs.	4	60
Standing Alternate Dumbbell Curls	40 lbs.	10	60
	45 lbs.	8	60
	45 lbs.	6	60
Seated Hammer Curls	30 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	8	60
Standing Barbell Reverse Curls	55 lbs.	10	60
	55 lbs.	10	60
Concentration Curls	25 lbs.	15	90
	25 lbs.	15	90
Forearms
Barbell Wrist Curls	70 lbs.	12	60
	75 lbs.	10	60
	80 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

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