DISCIPLINE IV

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

bonifacio on March 16, 2010

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Shoulders, Back, Biceps, Forearms, Abs, Chest, Triceps

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Front Dumbbell Raises	20 lbs.	8	60
	20 lbs.	8	60
Lateral Dumbbell Raises	20 lbs.	8	60
	20 lbs.	8	60
Machine Shoulder Press	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Smith Machine Behind-The-Neck Press	60 lbs.	8	60
	60 lbs.	8	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
Bent-Over Barbell Rows	80 lbs.	11	60
	80 lbs.	11	60
	80 lbs.	11	60
Machine Pullovers	70 lbs.	11	60
	70 lbs.	11	60
	70 lbs.	11	60
Biceps
Standing Alternate Dumbbell Curls	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Concentration Curls	20 lbs.	14	60
	20 lbs.	14	60
Standing Barbell Reverse Curls	45 lbs.	10	60
	45 lbs.	10	60
Forearms
Barbell Wrist Curls	75 lbs.	10	60
	75 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

No comments have been posted yet.