BENMOGS MONTH1

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:

benmogs on April 06, 2013

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

28 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Jump Rope	-	80	30
Thighs
Barbell Squats	-	10	60
	135 lbs.	10	60
	225 lbs.	8	60
	275 lbs.	10	60
	275 lbs.	10	60
	275 lbs.	10	60
	205 lbs.	10	60
Single-Leg Press	100 lbs.	10	60
	100 lbs.	10	60
Barbell Hip Raise	225 lbs.	10	60
	225 lbs.	10	60
Calves
Standing Barbell Calf Raises	185 lbs.	30	60
	185 lbs.	30	60
Thighs
Wall Sits	-	60	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	10	60
	135 lbs.	10	60
	185 lbs.	6	60
	225 lbs.	7	60
	225 lbs.	7	60
	225 lbs.	7	60
	205 lbs.	10	60
Parallel-Bar Dips	-	12	60
	-	12	60
Trapezius
Barbell Upright Rows	95 lbs.	10	60
	95 lbs.	10	60
Chest
Incline Dumbbell Press	130 lbs.	12	60
	130 lbs.	12	60
Triceps
Machine Triceps Extensions	100 lbs.	10	60
	100 lbs.	10	60
Trapezius
Dumbbell Shrugs	160 lbs.	15	60
	160 lbs.	15	60

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