WEEKLY LIFTING ROUTINE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Rating: 4.0/5.0
Created By:
pgiv on April 03, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Biceps, Back, Thighs, Calves, Shoulders, Trapezius, Forearms
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press-1260
-1060
-860
Flat Bench Dumbbell Flyes-1060
-1060
-1060
Incline Dumbbell Press-1060
-1060
-1060
Triceps
Triceps Cable Pushdowns-1260
-1060
-860
One-Arm Dumbbell Extensions-1060
-1060
-1060
Triceps Bench Dips-1060
-1060
-1060
Abs
Crunches-5030
Bench Knee Tucks-5030
Flutter Kicks-10030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
EZ Curl Bar Curls-1260
-1060
-860
Standing Alternate Dumbbell Curls-1060
-1060
-1060
Seated Hammer Curls-1060
-1060
-1060
Back
Wide-Grip Front Pulldowns-1260
-1060
-860
Seated Cable Rows-1060
-1060
-1060
Bent Over Row with Back Extension-1060
-1060
-1060
Abs
Crunches-5030
Side Crunches-5030
-5030
Bicycle Crunches-5030

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.