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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:

bull42473 on September 04, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bridge (Plank)	-	6	30
	-	6	30
	-	6	30
Side Plank	-	6	30
	-	6	30
	-	6	30
Crunches	-	15	30
	-	15	30
	-	15	30
Knee to Chest Crunches	-	15	30
	-	15	30
	-	15	30
V Sit-Ups	-	15	30
	-	15	30
	-	15	30
Leg Lifts	-	15	30
	-	15	30
	-	15	30
Bicycle Crunches	-	15	30
	-	15	30
	-	15	30
Leg Raises	-	15	30
	-	15	30
	-	15	30
Lower Back
Back Extension: Ground	-	15	60
	-	15	60
	-	15	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	155 lbs.	10	60
	175 lbs.	8	60
	195 lbs.	6	60
	215 lbs.	4	60
Triceps
Pushups: Close Grip	-	10	60
	-	10	60
	-	10	60
Shoulders
Seated Behind-The-Neck Press	105 lbs.	10	60
	115 lbs.	8	60
	125 lbs.	6	60
	135 lbs.	4	60
Standing Barbell Press	105 lbs.	10	60
	115 lbs.	8	60
	125 lbs.	6	60
	135 lbs.	4	60
Dumbbell Arnold Shoulder Press	53 lbs.	10	60
	53 lbs.	10	60
	53 lbs.	10	60
Trapezius
EZ Bar Upright Rows	105 lbs.	10	60
	115 lbs.	8	60
	125 lbs.	6	60
	135 lbs.	4	60
Back
Reverse Fly	53 lbs.	10	60
	53 lbs.	10	60
	53 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	23 lbs.	12	60
	23 lbs.	12	60
	23 lbs.	12	60

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