CHEST (HEAVY)

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:

Kolunji on October 03, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	145 lbs.	5	60
	95 lbs.	10	60
	105 lbs.	10	60
	115 lbs.	10	60
	125 lbs.	10	60
	115 lbs.	10	60
	95 lbs.	10	60
	85 lbs.	10	60
	65 lbs.	10	60
Pec Deck Flyes	50 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Incline Dumbbell Press	20 lbs.	10	60
	25 lbs.	10	60
	30 lbs.	10	60
Decline Barbell Press	20 lbs.	10	60
	25 lbs.	10	60
	30 lbs.	10	60
Flat Bench Dumbbell Flyes	20 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Dumbbell Bench Press	30 lbs.	10	60
	35 lbs.	10	60
	40 lbs.	10	60
Calves
Seated Calf Raises	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Chest
Cable Crossovers	-	-	60
	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.500 miles	5	-
Hill Repeats	0.000 miles	0	-

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