QUINNS

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:

rqb2001 on February 09, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	135 lbs.	10	60
	135 lbs.	10	60
Chest
Barbell Bench Press	105 lbs.	10	60
	105 lbs.	10	60
Back
Bent-Over Barbell Rows	115 lbs.	10	60
	115 lbs.	8	60
Shoulders
Seated Barbell Front Press	65 lbs.	10	70
Biceps
Standing Barbell Curls	50 lbs.	10	60
	50 lbs.	9	60
Lower Back
Deadlifts	225 lbs.	5	60
	225 lbs.	5	60
Calves
Standing Calf Raises	100 lbs.	13	60
	100 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
cycling warm up	0.000 miles	0	-

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