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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:

deanpreiner22 on January 07, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Curl Bar Curls	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Standing Alternate Dumbbell Curls	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Seated Hammer Curls	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Suicide Curls	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Forearms
Barbell Wrist Curls	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
Shoulders
Lateral Dumbbell Raises	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Abs
Hanging Leg Raises	-	25	30
	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
Incline Sit-Ups	-	20	30
Leg Raises	-	5	30
Forearms
Weight Roll-Ups	5 lbs.	5	60
	5 lbs.	5	60
	5 lbs.	5	60
Shoulders
Seated Dumbbell Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Machine Shoulder Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Barbell Bench Press	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
Incline Dumbbell Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Incline Dumbbell Flyes	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Triceps
One-Arm Dumbbell Kickbacks	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Machine Triceps Extensions	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Chest
Pec Deck Flyes	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Triceps
Lying Triceps Extensions	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Abs
Side Crunches	-	-	30
Hanging Leg Raises	-	-	30
Incline Sit-Ups	-	-	30
Leg Raises	-	-	30

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