CAPTAIN AMERICA (WEEK 3)

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 19, 2013
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Thighs, Calves, Chest, Triceps, Shoulders, Trapezius, Back, Biceps, Abs, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges-660
-660
-660
Front Squats-660
-660
-660
Leg Extensions-660
-660
-660
Lying Leg Curls-660
-660
-660
Calves
Seated Calf Raises-660
-660
-660
Chest
Decline Barbell Press-660
-660
-660
Incline Dumbbell Flyes-660
-660
-660
Triceps
Triceps Parallel-Bar Dips-660
-660
-660
Triceps Cable Pushdowns-660
-660
-660
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Lateral Dumbbell Raises-660
-660
-660
-660
-660
-660
Front Dumbbell Raises-660
-660
-660
Trapezius
Dumbbell Shrugs-660
-660
-660
Back
Bent-Over Barbell Rows-660
-660
-660
Seated Cable Rows-660
-660
-660
Biceps
Barbell Preacher Curls-660
-660
-660
Standing Hammer Curls-660
-660
-660
Standing Barbell Curls-660
-660
-660

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