MATTS WORKOUT

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:

hyattmw on October 15, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	8	90
	195 lbs.	8	90
	250 lbs.	6	90
	250 lbs.	6	90
Incline Dumbbell Press	55 lbs.	8	90
	55 lbs.	8	90
	65 lbs.	6	90
	70 lbs.	6	90
Flat Bench Dumbbell Flyes	40 lbs.	10	90
	50 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	65 lbs.	10	90
	70 lbs.	10	90
	80 lbs.	10	90
Lying Triceps Extensions	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Triceps Bench Dips	-	25	60
	-	25	60
	-	25	60
Thighs
Barbell Squats	65 lbs.	8	120
	115 lbs.	8	120
	135 lbs.	6	120
	155 lbs.	6	120
Leg Extensions	100 lbs.	8	90
	100 lbs.	8	90
	100 lbs.	8	90
	100 lbs.	8	90
Lying Leg Curls	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Calves
Seated Calf Raises	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Abs
Bicycle Crunches	-	25	30
	-	25	30
Cable Crunches	25 lbs.	50	30
	25 lbs.	50	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	80 lbs.	5	120
	110 lbs.	5	120
	130 lbs.	5	120
Shoulders
Seated Dumbbell Press	50 lbs.	8	90
	50 lbs.	8	90
	60 lbs.	8	90
	60 lbs.	8	90
Lateral Dumbbell Raises	12 lbs.	10	90
	15 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Front Dumbbell Raises	15 lbs.	10	90
	15 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Back
Wide-Grip Front Pulldowns	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
Close-Grip Pulldowns	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
T-Bar Rows	65 lbs.	10	90
	85 lbs.	10	90
	110 lbs.	10	90
	140 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	50 lbs.	8	90
	55 lbs.	8	90
	60 lbs.	8	90
	65 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90

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