BIGGER AND LEANER

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:

ponce12 on May 31, 2012

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	60 lbs.	8	30
	60 lbs.	6	30
	70 lbs.	4	30
	70 lbs.	2	30
Dumbbell Flyes	20 lbs.	10	30
	20 lbs.	8	30
	25 lbs.	6	30
	25 lbs.	4	30
Shoulders
Lateral Dumbbell Raises	20 lbs.	8	30
	20 lbs.	6	30
	25 lbs.	4	30
	25 lbs.	2	30
Seated Dumbbell Press	30 lbs.	10	30
	30 lbs.	8	30
	40 lbs.	6	30
	45 lbs.	4	30
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	8	30
	25 lbs.	6	30
	30 lbs.	4	30
	35 lbs.	2	30
EZ Curl Bar Curls	20 lbs.	8	60
	20 lbs.	6	60
	25 lbs.	4	60
	25 lbs.	2	60
Triceps
Triceps Cable Pushdowns	110 lbs.	8	30
	120 lbs.	6	30
	120 lbs.	4	30
	130 lbs.	2	30
Lying Triceps Extensions	20 lbs.	10	30
	20 lbs.	8	30
	25 lbs.	6	30
	25 lbs.	4	30
Triceps Parallel-Bar Dips	-	12	60
	-	10	60
	-	10	60
	-	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Good Mornings	20 lbs.	8	39
	20 lbs.	6	39
	25 lbs.	4	39
	25 lbs.	4	39
Deadlifts	185 lbs.	8	30
	215 lbs.	6	30
	225 lbs.	4	30
	245 lbs.	4	30
Thighs
Barbell Squats	165 lbs.	10	30
	185 lbs.	8	30
	205 lbs.	6	30
	225 lbs.	4	30
Back
Cleans	125 lbs.	8	30
	125 lbs.	6	30
	135 lbs.	4	30
	145 lbs.	2	30
Abs
Crunches	-	15	20
	-	15	20
	-	20	20
Reverse Crunches	-	15	20
	-	15	20
	-	20	20
Bridge (Plank)	-	30	20
	-	45	20
	-	60	20
	-	80	20
Medicine-Ball Russian Twist	15 lbs.	15	20
	15 lbs.	15	20
	15 lbs.	20	20

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