LATZ/BICEP/SHOULDERS

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:

sgholmquist on August 05, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Tags:

Biceps, Shoulders

Description

basic bi/lat/should workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	80 lbs.	12	60
	90 lbs.	10	60
	95 lbs.	8	60
Pec Deck Flyes	30 lbs.	15	60
	40 lbs.	12	60
	40 lbs.	10	60
Thighs
Smith Machine Squats	65 lbs.	12	90
	75 lbs.	10	90
	85 lbs.	8	90
Lying Leg Curls	35 lbs.	12	60
	40 lbs.	10	60
Leg Extensions	50 lbs.	12	60
	50 lbs.	10	60
Back
Wide-Grip Front Pulldowns	60 lbs.	12	60
	65 lbs.	10	60
	70 lbs.	8	60
One-Arm Dumbbell Bent-Over Rows	20 lbs.	15	60
	25 lbs.	12	60
Biceps
Standing Barbell Curls	35 lbs.	12	60
	40 lbs.	10	60
	40 lbs.	8	60
Triceps
Triceps Cable Pushdowns	30 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	8	60
Abs
Incline Sit-Ups	-	-	30
	-	-	30
	-	-	30
Hanging Leg Raises	-	-	30
	-	-	30
	-	-	30
Bridge (Plank)	-	1	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	20	-
Incline Walk	0.000 miles	40	-

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