STRENGTH WORKOUT

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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Rating:
 Unrated
Created By:
Trainhard11 on August 30, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Expert
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Shoulders, Forearms, Lower Back, Trapezius, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Flat Bench Dumbbell Flyes40 lbs.1160
40 lbs.1160
40 lbs.1160
Incline Barbell Press130 lbs.860
130 lbs.860
130 lbs.860
130 lbs.860
Pec Deck Flyes60 lbs.1160
60 lbs.1160
60 lbs.1160
Triceps
Machine Triceps Extensions75 lbs.860
75 lbs.860
75 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1560
15 lbs.1560
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Thighs
Barbell Squats230 lbs.1060
250 lbs.1060
Calves
Standing Calf Raises135 lbs.2560
135 lbs.2560
Shoulders
Machine Lateral Raises-1060
-1060
-1060
Forearms
Weight Roll-Ups10 lbs.160
10 lbs.160
10 lbs.160
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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