DAVE'S WORKOUT

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:

105298 on August 19, 2009

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

4 days a week building muscle work out

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	65 lbs.	8	90
	90 lbs.	8	90
	115 lbs.	6	90
Incline Dumbbell Press	25 lbs.	8	90
	25 lbs.	8	90
	30 lbs.	6	90
Flat Bench Dumbbell Flyes	20 lbs.	10	90
	25 lbs.	10	90
	30 lbs.	10	90
Pushups	-	15	60
	-	15	60
Thighs
Leg Extensions	60 lbs.	8	90
	60 lbs.	8	90
	60 lbs.	8	90
	60 lbs.	8	90
Triceps
Triceps Cable Pushdowns	50 lbs.	10	90
	60 lbs.	10	90
One-Arm Dumbbell Kickbacks	25 lbs.	8	60
	25 lbs.	8	60
Single-Arm Reverse-Grip Pushdown	30 lbs.	10	60
	30 lbs.	10	60
Thighs
Lying Leg Curls	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	45 lbs.	5	120
	50 lbs.	5	120
	60 lbs.	5	120
Shoulders
Seated Dumbbell Press	25 lbs.	8	90
	25 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	8	90
Lateral Dumbbell Raises	8 lbs.	10	90
	8 lbs.	10	90
	8 lbs.	10	90
	10 lbs.	10	90
Front Dumbbell Raises	8 lbs.	10	90
	8 lbs.	10	90
	8 lbs.	10	90
	10 lbs.	10	90
Back
Wide-Grip Front Pulldowns	75 lbs.	10	90
	75 lbs.	10	90
	75 lbs.	10	90
	75 lbs.	10	90
Close-Grip Pulldowns	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
T-Bar Rows	30 lbs.	10	90
	40 lbs.	10	90
	50 lbs.	10	90
	65 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	25 lbs.	8	90
	25 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90

No comments have been posted yet.