LETS GET 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:

infitri on June 01, 2014

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Thighs, Back, Forearms, Shoulders, Biceps, Triceps, Abs

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Description

GO HARD OR GO HOME

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	130 lbs.	5	60
	140 lbs.	7	60
	150 lbs.	5	60
Incline Barbell Press	90 lbs.	8	60
	90 lbs.	8	60
Incline Dumbbell Press	75 lbs.	8	60
	75 lbs.	8	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	185 lbs.	5	60
	185 lbs.	7	60
	185 lbs.	7	60
Seated Machine Leg Press	250 lbs.	10	60
	250 lbs.	10	60
Back
Bent-Over Barbell Rows	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Forearms
Dumbbell Wrist Curls	10 lbs.	30	60
	10 lbs.	30	60
	10 lbs.	30	60

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