DINO B

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:

DINOB on November 21, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Tags:

weights

Description

WEIGHT LIFTING

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	135 lbs.	12	120
	135 lbs.	12	120
	135 lbs.	12	120
Angled Leg Press	250 lbs.	12	90
	250 lbs.	12	90
	250 lbs.	12	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
	80 lbs.	12	90
Lying Leg Curls	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Calves
Standing Calf Raises	240 lbs.	10	60
	240 lbs.	10	60
	240 lbs.	10	60
	240 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-
Stairclimbing Machine	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	190 lbs.	10	90
	190 lbs.	10	90
	190 lbs.	10	90
Incline Barbell Press	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
Decline Barbell Press	185 lbs.	8	90
	185 lbs.	8	90
	185 lbs.	8	90
Flat Bench Dumbbell Flyes	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Biceps
Standing Barbell Curls	75 lbs.	12	90
	75 lbs.	12	90
	75 lbs.	12	90
Suicide Curls	50 lbs.	21	90
	50 lbs.	21	90
	50 lbs.	21	90
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-
Outdoor Running	0.000 miles	30	-

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