L2-1 & 2

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:

beau27 on September 18, 2011

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Comments:

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	15	60
	-	10	60
	-	8	60
	-	6	60
	-	4	60
Incline Barbell Press	-	10	60
	-	8	60
	-	6	60
	-	4	60
Dumbbell Flyes	-	10	60
	-	8	60
	-	6	60
Parallel-Bar Dips	-	15	60
	-	10	60
	-	8	60
Back
Barbell Pullover	-	15	60
	-	15	60
	-	15	60
Chinup	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
T-Bar Rows	-	15	60
	-	12	60
	-	8	60
	-	6	60
Bent-Over Barbell Rows	-	12	60
	-	10	60
	-	8	60
	-	8	60
Thighs
Squat with Dumbbell Curl on Bosu Ball	-	20	60
	-	10	60
	-	8	60
	-	6	60
	-	4	60
Front Squats	-	10	60
	-	8	60
	-	8	60
	-	6	60
Hack Squats	-	10	60
	-	10	60
	-	10	60
Lying Leg Curls	-	20	60
	-	10	60
	-	8	60
	-	6	60
Standing Leg Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Lower Back
Deadlifts	-	10	60
	-	10	60
	-	10	60
Calves
Donkey Calf Raises	-	10	60
	-	10	60
	-	10	60
	-	10	60
Standing Calf Raises	-	15	60
	-	10	60
	-	8	60
	-	8	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Standing Russian Twist	-	100	30
Machine Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	50	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Barbell Behind-the-Neck Push Jerk	-	-	60
Lateral Dumbbell Raises	-	-	60
Modified Lateral Dumbbell Raises	-	-	60
Trapezius
Dumbbell Shrugs	-	-	60
Biceps
Standing Barbell Curls	-	-	60
Incline Dumbbell Curls	-	-	60
Concentration Curls	-	-	60
Triceps
Lying Triceps Extensions	-	-	60
Triceps Cable Pushdowns	-	-	60
One-Arm Dumbbell Extensions	-	-	60
Forearms
Barbell Wrist Curls	-	-	60
Barbell Reverse Wrist Curls	-	-	60
Calves
Seated Calf Raises	-	-	60
Abs
Reverse Crunches	-	-	30
Russian Twist	-	-	30
Negative Crunches	-	-	30

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beau27
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