DYLANS WORKOUT

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:

XxD_BizzlexX on April 28, 2010

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Description

GOOD WORKOUT

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Flutter Kicks	-	100	20
Bicycle Crunches	-	50	15
	-	50	15
Side Crunches	-	20	15
	-	25	15
Calves
Standing Barbell Calf Raises	-	-	60
Biceps
Standing Barbell Curls	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Standing Barbell Reverse Curls	8 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Triceps
Triceps Cable Pushdowns	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Barbell Front Press	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Lateral Dumbbell Raises	12 lbs.	12	60
	12 lbs.	12	60
Front Dumbbell Raises	10 lbs.	18	60
	10 lbs.	18	60
Trapezius
Barbell Upright Rows	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Dumbbell Shrugs	50 lbs.	11	60
	50 lbs.	11	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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