MHCARLSON

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:

carlsonm on February 05, 2020

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	70 lbs.	max	60
	70 lbs.	max	60
	70 lbs.	max	60
	70 lbs.	max	60
Triceps
Rope Extensions	60 lbs.	max	60
	60 lbs.	max	60
	60 lbs.	max	60
	60 lbs.	max	60
	60 lbs.	max	60
Lower Back
Machine Low Back Extensions	70 lbs.	max	60
	70 lbs.	max	60
	70 lbs.	max	60
	70 lbs.	max	60
Chest
Dumbbell Bench Press	35 lbs.	max	60
	50 lbs.	max	60
	65 lbs.	max	60
	65 lbs.	max	60
	65 lbs.	max	60
	65 lbs.	max	60
Abs
Incline Sit-Ups	-	-	30
	-	-	30
	-	-	30
Biceps
Cable Curls	25 lbs.	max	60
	35 lbs.	max	60
	45 lbs.	max	60
Triceps
Machine Triceps Press	90 lbs.	max	60
	90 lbs.	max	60
	90 lbs.	max	60
Rope Extensions	30 lbs.	max	60
	30 lbs.	max	60
	30 lbs.	max	60
Chest
Dumbbell Chest Press: Alternating	35 lbs.	max	60
	40 lbs.	max	60
Abs
Hanging Knee Tucks	-	-	30
	-	-	30
	-	-	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Leg Curls	60 lbs.	max	60
	60 lbs.	max	60
	60 lbs.	max	60
	60 lbs.	max	60
Calves
Calf Presses	40 lbs.	max	60
	40 lbs.	max	60
	40 lbs.	max	60
	40 lbs.	max	60
Lower Back
Machine Low Back Extensions	70 lbs.	max	60
	70 lbs.	max	60
	70 lbs.	max	60
	70 lbs.	max	60
Thighs
Seated Machine Leg Press	120 lbs.	max	60
	160 lbs.	max	60
	180 lbs.	max	60
	240 lbs.	max	60
	240 lbs.	max	60
	240 lbs.	max	60
	240 lbs.	max	60
Shoulders
Machine Shoulder Press	90 lbs.	max	60
	90 lbs.	max	60
	90 lbs.	max	60
	120 lbs.	max	60
Front Dumbbell Raises	20 lbs.	max	60
	20 lbs.	max	60
	20 lbs.	max	60
	20 lbs.	max	60
Abs
Incline Sit-Ups	-	-	30
	-	-	30
	-	-	30
Machine Side Twists	50 lbs.	-	30
	50 lbs.	-	30
	50 lbs.	-	30

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