HARDCORE WORKOUT

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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:

markishulked on January 14, 2011

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Shoulders, Biceps, Triceps, Trapezius, Back

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Tags:

advanced upper body

Description

Full upperbody workout. For every upper body muscle I target with at least two lifts. Duration: 1 hr to 1:30. Done every other day, this is effective for an advanced lifter.

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Workout Routine Sample

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	160 lbs.	5	60
Incline Barbell Press	135 lbs.	5	60
Shoulders
Seated Barbell Front Press	95 lbs.	5	60
Lateral Dumbbell Raises	20 lbs.	10	60
Front Dumbbell Raises	20 lbs.	10	60
Biceps
EZ Curl Bar Curls	80 lbs.	8	60
Seated Hammer Curls	25 lbs.	8	60
Triceps
Lying Triceps Extensions	50 lbs.	10	60
Close-Grip Bench Press	50 lbs.	10	60
Trapezius
Barbell Shrugs	205 lbs.	10	60
Back
Inverted Row	-	15	60

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HARDCORE WORKOUT

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