HEAVY

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:

ervinsr5036 on February 21, 2009

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Comments:

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Chest, Shoulders, Trapezius, Lower Back, Biceps, Triceps, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	25	30
	-	25	30
	-	25	30
Bridge (Plank)	-	30	30
	-	30	30
	-	30	30
Side Jackknifes	-	15	30
	-	15	30
	-	15	30
Chest
Barbell Bench Press	125 lbs.	10	60
	135 lbs.	10	60
	145 lbs.	10	60
Decline Barbell Press	125 lbs.	10	60
	125 lbs.	10	60
	125 lbs.	10	60
Incline Barbell Press	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Cable Crossovers	70 lbs.	10	60
	80 lbs.	10	60
	90 lbs.	10	60
Pushups	-	20	60
	-	20	60
	-	20	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Dumbbell Shoulder Press on Swiss Ball	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Front Dumbbell Raises	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Lateral Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Trapezius
Dumbbell Upright Rows	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Dumbbell Shrugs	65 lbs.	10	60
	70 lbs.	10	60
	75 lbs.	10	60
Lower Back
Good Mornings	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Close-Grip Pulldowns	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Abs
Dumbbell Side Bends	40 lbs.	10	30
	40 lbs.	10	30
	40 lbs.	10	30
Cable Crunches	50 lbs.	20	30
	50 lbs.	20	30
	50 lbs.	20	30

Dont you think that is alot of weight for a beginner?

kevink

February 21, 2009 at 2:28pm

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