JUST DO IT

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:

Reddick14 on January 03, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Lower Back, Thighs, Calves, Biceps, Triceps, Forearms

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	55 lbs.	8	60
	60 lbs.	8	60
	65 lbs.	8	60
Barbell Bench Press	65 lbs.	8	60
	70 lbs.	8	60
	75 lbs.	8	60
Decline Barbell Press	60 lbs.	8	60
	65 lbs.	8	60
	70 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Wide Grip Front Chin-Ups	-	10	60
	-	10	60
	-	10	60
Reverse Fly	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Back Extensions	-	10	60
	-	10	60
	-	10	60
Thighs
Barbell Squats	100 lbs.	10	60
	105 lbs.	10	60
	110 lbs.	10	60
Front Squats	100 lbs.	10	60
	105 lbs.	10	60
	110 lbs.	10	60
Lying Leg Curls	60 lbs.	10	60
	65 lbs.	10	60
	70 lbs.	10	60
Leg Extensions	60 lbs.	10	60
	65 lbs.	10	60
	70 lbs.	10	60
Calves
Calf Presses	120 lbs.	15	60
	130 lbs.	15	60
	140 lbs.	15	60

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