Online Fitness Trainer, Exercise Programs & Workout Routines
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:
 Unrated
Created By:
childress.jon on January 02, 2023
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Thighs, Biceps, Chest, Back, Triceps
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats135 lbs.330
225 lbs.330
260 lbs.590
280 lbs.590
295 lbs.590
305 lbs.590
305 lbs.590
Biceps
Standing Alternate Dumbbell Curls35 lbs.590
35 lbs.590
35 lbs.590
35 lbs.590
35 lbs.590
Chest
Barbell Bench Press135 lbs.330
155 lbs.530
175 lbs.1090
185 lbs.1090
195 lbs.1090
195 lbs.1090
195 lbs.1090
Back
Bent-Over Barbell Rows110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
Triceps
Lying Triceps Extensions70 lbs.1060
70 lbs.1060
70 lbs.1060
70 lbs.1060
70 lbs.1060
Biceps
EZ Curl Bar Curls70 lbs.1060
70 lbs.1060
70 lbs.1060
70 lbs.1060
70 lbs.1060
Thighs
Farmers Carry40 lbs.190
40 lbs.190
40 lbs.190

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