TEST2137

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:

webkev2022 on August 20, 2022

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	16 kg.	8	60
	16 kg.	8	60
	16 kg.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	5 kg.	8	60
	5 kg.	8	60
	5 kg.	8	60
Lower Back
Machine Low Back Extensions	14 kg.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Outdoor Running	km	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	9 kg.	8	60
	9 kg.	8	60
	9 kg.	8	60
Trapezius
Barbell Upright Rows	7 kg.	8	60
	7 kg.	8	60
	7 kg.	8	60
Triceps
Machine Triceps Extensions	7 kg.	8	60
	7 kg.	8	60
	7 kg.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Outdoor Running	km	30

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