CLANDI

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:

clandi on August 25, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders

Workout Length:

4 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	5	60
	140 lbs.	5	60
	140 lbs.	5	60
Incline Dumbbell Press	100 lbs.	5	60
	100 lbs.	5	60
	100 lbs.	5	60
Decline Barbell Press	120 lbs.	5	60
	120 lbs.	5	60
	120 lbs.	5	60
Dumbbell Incline Fly with Twist	60 lbs.	5	60
	60 lbs.	5	60
	60 lbs.	5	60
Shoulders
Standing Dumbbell Press	120 lbs.	5	60
	120 lbs.	5	60
	120 lbs.	5	60
Dumbbell Arnold Shoulder Press	70 lbs.	5	60
	70 lbs.	5	60
	70 lbs.	5	60
Lateral Dumbbell Raises	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical	0 miles	10	-

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