BLAKES WORKOUT

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:

rblake8888 on August 11, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Shoulders, Triceps, Abs, Thighs, Calves, Back, Chest, Biceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	-	12	45
	-	12	45
	-	12	45
	-	12	45
Front Dumbbell Raises	-	12	30
	-	12	30
	-	12	30
	-	12	30
Lateral Dumbbell Raises	-	15	45
	-	15	45
	-	15	45
	-	15	45
Front Cable Raises	-	12	30
	-	12	30
	-	12	30
	-	12	30
Triceps
Triceps Cable Pushdowns	-	15	45
	-	15	45
	-	15	45
Machine Triceps Extensions	-	12	45
	-	12	45
	-	12	45
One-Dumbbell Triceps Extensions	-	12	30
	-	12	30
	-	12	30
Triceps Bench Dips	-	15	60
	-	15	60
	-	15	60
Abs
Machine Crunches	-	15	30
	-	15	30
	-	15	30
Hanging Leg Raises	-	20	30
	-	20	30
	-	20	30
Machine Side Twists	-	15	30
	-	15	30
	-	15	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Lying Leg Curls	-	12	45
	-	12	45
	-	12	45
	-	12	45
Seated Machine Leg Press	-	15	60
	-	15	60
	-	15	60
	-	15	60
Leg Extensions	-	25	30
	-	20	30
	-	15	30
Walking Lunges with Dumbbells	-	10	45
	-	10	45
	-	10	45
Calves
Seated Calf Raises	-	20	45
	-	20	45
	-	20	45
	-	20	45

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