STRENGTH AND 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:

BIGE55 on November 01, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	10	30
	-	10	30
	-	10	30
Bench Knee Tucks	-	10	30
	-	10	30
	-	10	30
Chest
Incline Dumbbell Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Back
Seated Cable Rows	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Biceps
Standing Barbell Curls	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	12 lbs.	8	60
	12 lbs.	8	60
	12 lbs.	8	60

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
Standing Leg Curls	25 lbs.	13	90
	25 lbs.	13	90
	25 lbs.	13	90
Calves
Standing Calf Raises	160 lbs.	20	60
Shoulders
Seated Dumbbell Press	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Trapezius
Barbell Upright Rows	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Lower Back
Machine Low Back Extensions	80 lbs.	20	60
Abs
Bench Knee Tucks	-	20	30
	-	20	30
	-	20	30
Crunches	-	30	30
	-	30	30
	-	30	30

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