CAPTAIN AMERICA (WEEK 2)

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
adambrenner
Rating:
 Unrated
Created By:
adambrenner on March 13, 2013
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Thighs, Chest, Triceps, Trapezius, Shoulders, Back, Biceps, Abs, Lower Back, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats90 lbs.660
95 lbs.660
95 lbs.660
Hack Squats115 lbs.660
115 lbs.660
115 lbs.660
Leg Extensions120 lbs.660
120 lbs.660
120 lbs.660
Dumbbell Lunges25 lbs.660
25 lbs.660
25 lbs.660
Chest
Incline Barbell Press90 lbs.660
100 lbs.660
100 lbs.660
Flat Bench Dumbbell Flyes40 lbs.660
40 lbs.660
40 lbs.660
Triceps
One-Arm Dumbbell Extensions30 lbs.660
30 lbs.660
30 lbs.660
Triceps Bench Dips-3060
-3060
-3060
Triceps Cable Pushdowns-660
-660
-660
Thighs
Lying Leg Curls80 lbs.60
80 lbs.60
80 lbs.60
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Trapezius
Barbell Upright Rows-660
-660
-660
Shoulders
Lateral Dumbbell Raises-660
-660
-660
Front Dumbbell Raises-660
-660
-660
Trapezius
Dumbbell Shrugs-660
-660
-660
Shoulders
Seated Barbell Front Press-660
-660
-660
Back
One-Arm Dumbbell Bent-Over Rows-660
-660
-660
Seated Cable Rows-660
-660
-660
Biceps
Barbell Preacher Curls-660
-660
-660
Incline Dumbbell Curls-660
-660
-660
Standing Alternate Dumbbell Curls-660
-660
-660

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