HEAVY DAY

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:

bc011 on June 16, 2010

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Wednesday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	225 lbs.	6	60
	225 lbs.	6	60
Thighs
Barbell Squats	250 lbs.	6	60
	250 lbs.	6	60
Back
Cleans	135 lbs.	6	60
	135 lbs.	6	60
Calves
Calf Presses	270 lbs.	30	60
	270 lbs.	30	60
Chest
Flat Bench Dumbbell Flyes	40 lbs.	8	60
	40 lbs.	8	60
Shoulders
Lateral Dumbbell Raises	25 lbs.	8	60
	25 lbs.	8	60
Chest
Incline Dumbbell Flyes	30 lbs.	10	60
	30 lbs.	10	60
Shoulders
Front Dumbbell Raises	25 lbs.	8	60
	25 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	10	60
	30 lbs.	10	60
Triceps
Lying Triceps Extensions	30 lbs.	12	60
	30 lbs.	12	60
Biceps
Seated Hammer Curls	30 lbs.	10	60
	30 lbs.	10	60
Triceps
Triceps Cable Pushdowns	80 lbs.	10	60
	80 lbs.	10	60
Shoulders
Rear Dumbbell Raises	15 lbs.	12	60
	15 lbs.	12	60

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