BURN WEEK

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:

BrettDowell on February 24, 2010

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Back, Biceps, Chest, Triceps, Forearms, Abs, Lower Back, Shoulders

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	120 lbs.	10	60
	130 lbs.	10	60
	140 lbs.	10	60
Wide-Grip Front Pulldowns	120 lbs.	10	60
	130 lbs.	10	60
Wide-Grip Behind-The-Neck Pulldowns	120 lbs.	10	60
	130 lbs.	10	60
Biceps
Standing Barbell Curls	65 lbs.	10	60
	70 lbs.	10	60
	75 lbs.	10	60
Standing Barbell Reverse Curls	40 lbs.	10	60
	45 lbs.	10	60
	50 lbs.	10	60
Concentration Curls	25 lbs.	10	60
	27 lbs.	10	60
	30 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	145 lbs.	10	60
	155 lbs.	10	60
	165 lbs.	10	60
Pec Deck Flyes	160 lbs.	10	60
	170 lbs.	10	60
	180 lbs.	10	60
Incline Dumbbell Press	50 lbs.	10	60
	55 lbs.	10	60
	60 lbs.	10	60
Decline Barbell Press	145 lbs.	10	60
	165 lbs.	10	60
	185 lbs.	10	60
Parallel-Bar Dips	-	10	60
	-	10	60
	-	10	60
Triceps
Triceps Cable Pushdowns	60 lbs.	10	60
	70 lbs.	10	60
	80 lbs.	10	60
Lying Triceps Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
One-Arm Dumbbell Kickbacks	20 lbs.	10	60
	20 lbs.	10	60
	25 lbs.	10	60
One-Arm Dumbbell Extensions	20 lbs.	10	60
	20 lbs.	10	60
	25 lbs.	10	60
Forearms
Barbell Wrist Curls	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Barbell Reverse Wrist Curls	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Abs
Crunches	-	50	30
	-	50	30
Side Crunches	-	20	30
	-	20	30
Bicycle Crunches	-	15	30
	-	15	30

No comments have been posted yet.