3 DAY ROUTINE

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:

lossitfly on April 18, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Thighs, Chest, Triceps, Abs, Biceps, Shoulders, Trapezius

Workout Length:

3 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	60 lbs.	20	60
	60 lbs.	20	60
	60 lbs.	20	60
Dumbbell Lunges	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Barbell Squats	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
Stiff-Legged Deadlifts	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
Romanian Deadlift	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
Box Jumps	-	10	60
	-	10	60
	-	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Pushups	-	20	60
	-	20	60
	-	20	60
Dumbbell Bench Press	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Triceps
Triceps Parallel-Bar Dips	-	10	60
	-	10	60
	-	10	60
Dumbbell Triceps Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Triceps Cable Pushdowns	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Abs
Machine Crunches	100 lbs.	10	30
	100 lbs.	10	30
	100 lbs.	10	30
Dumbbell Side Bends	45 lbs.	10	30
	45 lbs.	10	30
	45 lbs.	10	30
Roman Chair Oblique Twists	-	15	30
	-	15	30
	-	15	30

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