This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
BIGGSNAP
Rating:
 Unrated
Created By:
BIGGSNAP on October 09, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Biceps, Triceps, Shoulders, Trapezius, Thighs, Calves
Description
BACC TO BUSINESS

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press205 lbs.1660
225 lbs.1360
235 lbs.1060
245 lbs.760
255 lbs.460
Incline Barbell Press165 lbs.1560
185 lbs.1260
195 lbs.960
205 lbs.660
215 lbs.360
Flat Bench Dumbbell Flyes30 lbs.1560
30 lbs.1560
30 lbs.1560
30 lbs.1560
30 lbs.1560
Incline Dumbbell Flyes30 lbs.1560
30 lbs.1560
30 lbs.1560
30 lbs.1560
30 lbs.1560
Back
Bent-Over Barbell Rows135 lbs.1260
145 lbs.1060
155 lbs.860
165 lbs.660
175 lbs.460
Cross-Bench Dumbbell Pullovers80 lbs.1060
80 lbs.1060
80 lbs.1060
80 lbs.1060
80 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
EZ Curl Bar Curls115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
Barbell Preacher Curls75 lbs.860
75 lbs.860
75 lbs.860
75 lbs.860
Seated Hammer Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Standing Dumbbell Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Triceps
Lying Triceps Extensions115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
Close-Grip Bench Press185 lbs.860
185 lbs.860
185 lbs.860
185 lbs.860
Bent-Over Triceps Cable Extension30 lbs.1060
30 lbs.1060
30 lbs.1060
One-Arm Dumbbell Kickbacks30 lbs.1060
30 lbs.1060
30 lbs.1060

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