3XWKLY

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:

sbcpa on May 25, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders, Back, Biceps, Thighs, Calves

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	95 lbs.	12	60
	95 lbs.	10	60
	115 lbs.	8	60
	115 lbs.	6	60
Dumbbell Bench Press	30 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60
	45 lbs.	6	60
Pec Deck Flyes	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Shoulders
Machine Shoulder Press	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Lateral Dumbbell Raises	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Front Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Back
Machine Seated Rows	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Wide-Grip Behind-The-Neck Pulldowns	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Gravitron Assisted Pull Up Machine	-	10	60
	-	10	60
	-	10	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Seated Hammer Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Thighs
Standing Leg Curls	60 lbs.	20	60
	60 lbs.	20	60
	60 lbs.	20	60
	60 lbs.	20	60
Leg Extensions	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Calves
Standing Calf Raise (no weight)	-	30	60
	-	30	60
	-	30	60
	-	30	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	95 lbs.	12	60
	95 lbs.	10	60
	115 lbs.	8	60
	115 lbs.	6	60
Dumbbell Bench Press	30 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60
	45 lbs.	6	60
Pec Deck Flyes	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Shoulders
Machine Shoulder Press	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Lateral Dumbbell Raises	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Front Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Back
Machine Seated Rows	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Wide-Grip Behind-The-Neck Pulldowns	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Gravitron Assisted Pull Up Machine	-	10	60
	-	10	60
	-	10	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Seated Hammer Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Thighs
Standing Leg Curls	60 lbs.	20	60
	60 lbs.	20	60
	60 lbs.	20	60
	60 lbs.	20	60
Leg Extensions	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Calves
Standing Calf Raise (no weight)	-	30	60
	-	30	60
	-	30	60
	-	30	60

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