DRPOKEMANIAC

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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Rating:
 Unrated
Created By:
ROFLLMFAO on July 25, 2011
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Body Parts:
Chest, Trapezius, Back, Lower Back, Calves, Thighs, Abs, Shoulders, Biceps, Triceps, Forearms
Workout Length:
3 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Incline Dumbbell Press--60
--60
--60
Flat Bench Dumbbell Flyes--60
--60
--60
Trapezius
Dumbbell Shrugs--60
--60
--60
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
--60
Machine Seated Rows--60
--60
--60
Wide-Grip Front Pulldowns--60
--60
--60
Lower Back
Back Extensions--60
Calves
Standing Calf Raises--60
--60
--60
Thighs
Leg Extensions--60
--60
--60
Seated Leg Curls--60
--60
--60
Seated Machine Leg Press--60
--60
--60
--60
--60
--60
Step-Ups--60
--60
--60
--60
--60
--60
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches--30
--30
--30
Shoulders
Seated Dumbbell Press--60
--60
--60
Lateral Dumbbell Raises--60
--60
--60
Back
Pull Up with Neutral Grip--60
--60
--60
Biceps
Machine Preacher Curls--60
--60
--60
Standing Alternate Dumbbell Curls--60
--60
--60
Triceps
One-Dumbbell Triceps Extensions--60
--60
--60
Triceps Cable Pushdowns--60
--60
--60
Forearms
Barbell Reverse Wrist Curls--60
--60
--60
Barbell Wrist Curls--60
--60
--60

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