COLLEGE BEEF UP

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
jande132 on September 25, 2012
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Biceps, Shoulders, Trapezius, Triceps, Abs, Forearms, Thighs, Calves
Workout Length:
5 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press135 lbs.830
135 lbs.830
135 lbs.830
135 lbs.830
Dumbbell Bench Press45 lbs.1030
45 lbs.1030
45 lbs.1030
45 lbs.1030
Back
Chinup-830
-830
-830
-830
-830
Biceps
Standing Barbell Curls85 lbs.1030
85 lbs.1030
85 lbs.1030
85 lbs.1030
Seated Curls40 lbs.1030
40 lbs.830
40 lbs.630
40 lbs.430
Shoulders
Seated Dumbbell Press30 lbs.830
30 lbs.830
30 lbs.830
30 lbs.830
Lateral Dumbbell Raises15 lbs.830
15 lbs.830
15 lbs.830
15 lbs.830
15 lbs.830
Trapezius
Dumbbell Shrugs55 lbs.3030
55 lbs.3030
55 lbs.3030
55 lbs.3030
Triceps
Close-Grip Bench Press115 lbs.830
115 lbs.830
115 lbs.830
115 lbs.830
Abs
Crunches-5030
-5030
-5030
Crunch Twists-5030
-5030
-5030
Leg Raises-2030
-2030
-2030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press115 lbs.830
115 lbs.830
115 lbs.830
115 lbs.830
Incline Dumbbell Press40 lbs.1030
40 lbs.1030
40 lbs.1030
40 lbs.1030
Back
Bent-Over Barbell Rows65 lbs.1030
65 lbs.1030
65 lbs.1030
65 lbs.1030
Forearms
Dumbbell Wrist Curls25 lbs.3030
25 lbs.3030
25 lbs.3030
25 lbs.3030
Biceps
Incline Dumbbell Curls30 lbs.1030
30 lbs.1030
30 lbs.1030
30 lbs.1030
Thighs
Barbell Squats150 lbs.830
150 lbs.830
150 lbs.830
150 lbs.830
Calves
Seated Calf Raises100 lbs.1530
100 lbs.1530
100 lbs.1530
100 lbs.1530
100 lbs.1530
Shoulders
Rear Dumbbell Raises25 lbs.830
25 lbs.830
25 lbs.830
25 lbs.830
Seated Dumbbell Shrugs40 lbs.1530
40 lbs.1530
40 lbs.1530
40 lbs.1530
Abs
Sit-Ups-3030
-3030
-3030
Side Crunches-2530
-2530
-2530

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