BIG

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

mikaelk96 on February 20, 2012

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
One-Arm Dumbbell Extensions	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
One-Arm Dumbbell Kickbacks	8 lbs.	10	60
	8 lbs.	10	60
Triceps Bench Dips	-	20	60
	-	20	60
	-	20	60
Biceps
Standing Dumbbell Curls	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Concentration Curls	25 lbs.	10	60
	25 lbs.	10	60
Standing Hammer Curls	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Chest
Pushups	-	90	60
	-	90	60
Flat Bench Dumbbell Flyes	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Dumbbell Floor Press	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Abs
Sit-Ups	-	35	30
	-	35	30
Bridge (Plank)	-	1	30
	-	1	30
Bench Knee Tucks	-	50	30
	-	50	30
Shoulders
Standing Alternating Shoulder Scaption	-	-	60
	-	-	60
Standing Alternating Shoulder Press	-	-	60
	-	-	60
Front Dumbbell Raises	-	-	60
	-	-	60
Trapezius
Dumbbell Shrugs	-	-	60
	-	-	60
	-	-	60
Dumbbell Upright Rows	-	-	60
	-	-	60
	-	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Partial Dumbbell Squats	30 lbs.	15	90
	30 lbs.	15	90
Dumbbell Squats	30 lbs.	14	90
	30 lbs.	14	90
Calves
Seated Barbell Calf Raises	55 lbs.	10	60
	55 lbs.	10	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

No comments have been posted yet.