CAPTAIN AMERICA (WEEK 4)

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:

adambrenner on March 26, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	6	120
	-	6	120
	-	6	120
Front Squats	-	6	120
	-	6	120
	-	6	120
Dumbbell Lunges	35 lbs.	6	120
	35 lbs.	6	120
	35 lbs.	6	120
Calves
Seated Calf Raises	65 lbs.	6	120
	65 lbs.	6	120
	65 lbs.	6	120
Thighs
Angled Leg Press	-	6	120
Chest
Barbell Bench Press	-	6	120
	-	6	120
	-	6	120
Incline Barbell Press	-	6	120
	-	6	120
	-	6	120
Triceps
Dumbbell Lying Triceps Extensions	-	6	120
	-	6	120
	-	6	120
One-Dumbbell Triceps Extensions	-	6	120
	-	6	120
	-	6	120
Triceps Cable Pushdowns	110 lbs.	6	120
	110 lbs.	6	120
	110 lbs.	6	120

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Front Dumbbell Raises	30 lbs.	6	120
	30 lbs.	6	120
	30 lbs.	6	120
Lateral Dumbbell Raises	30 lbs.	6	120
	30 lbs.	6	120
	30 lbs.	6	120
Front Dumbbell Raises	-	6	120
	-	6	120
	-	6	120
Trapezius
Dumbbell Shrugs	90 lbs.	6	120
	90 lbs.	6	120
	90 lbs.	6	120
Shoulders
Dumbbell Arnold Shoulder Press	-	6	120
	-	6	120
	-	6	120
Back
Bent-Over Barbell Rows	105 lbs.	6	120
	105 lbs.	6	120
	105 lbs.	6	120
Lower Back
Good Mornings	-	6	120
	-	6	120
	-	6	120
Biceps
Standing Barbell Curls	75 lbs.	6	120
	75 lbs.	6	120
	75 lbs.	6	120
Standing Barbell Reverse Curls	-	6	120
	-	6	120
	-	6	120
Standing Hammer Curls	5 lbs.	6	120
	5 lbs.	6	120
	5 lbs.	6	120

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