GO HARD!!!!!!!!!!!!

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:

SmoothCriminal on September 27, 2009

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Triceps, Biceps, Calves, Thighs

Description

Go Hard or Go Home!!!!!

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	85 lbs.	8	90
	115 lbs.	8	90
	150 lbs.	6	90
	150 lbs.	6	90
Incline Dumbbell Press	35 lbs.	8	90
	35 lbs.	8	90
	40 lbs.	6	90
	40 lbs.	6	90
Flat Bench Dumbbell Flyes	25 lbs.	10	90
	30 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	40 lbs.	10	90
	45 lbs.	10	90
	50 lbs.	10	90
	55 lbs.	10	90
Biceps
Barbell Preacher Curls	60 lbs.	10	60
	60 lbs.	10	60
Standing Dumbbell Curls	30 lbs.	15	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Seated Calf Raises	300 lbs.	50	60
	300 lbs.	50	60
	300 lbs.	50	60
Thighs
Knee Tuck Jump	-	10	60
	-	10	60
	-	10	60
Leg Extensions	-	10	60
	-	10	60
	-	10	60
Lunge Jump	-	10	60
	-	10	60
	-	10	60
Lying Leg Curls	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Barbell Squats	100 lbs.	10	60

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