MURDOCK'S GAINS

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:

MurdocksGains on July 13, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	125 lbs.	6	120
	135 lbs.	6	120
	145 lbs.	6	150
	150 lbs.	6	150
	150 lbs.	6	150
Incline Dumbbell Press	40 lbs.	6	120
	50 lbs.	6	150
	50 lbs.	6	150
	50 lbs.	6	150
	50 lbs.	6	150
Parallel-Bar Dips	-	4	120
	-	4	120
	-	4	120
Dumbbell Bench Press	40 lbs.	6	150
	55 lbs.	6	150
	55 lbs.	6	150
	55 lbs.	6	150
Triceps
Triceps Cable Pushdowns	40 lbs.	15	60
	45 lbs.	15	60
	55 lbs.	10	150
	60 lbs.	6	150
One-Arm Dumbbell Kickbacks	-	-	60
	-	-	60
	-	-	60
Chest
Machine Wide Fly	40 lbs.	-	60
	60 lbs.	-	150
	60 lbs.	-	150
	60 lbs.	-	150

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	95 lbs.	15	60
	115 lbs.	12	60
	135 lbs.	10	150
	145 lbs.	10	150
	145 lbs.	10	150
	135 lbs.	10	150
Lower Back
Deadlifts	115 lbs.	15	60
	115 lbs.	15	60
	135 lbs.	10	150
	145 lbs.	8	150
	155 lbs.	6	150
	165 lbs.	6	150
Thighs
Dumbbell Lunges	25 lbs.	15	60
	45 lbs.	9	150
	45 lbs.	9	150
	45 lbs.	9	150
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	15	60
	45 lbs.	12	150
	55 lbs.	7	150
	60 lbs.	7	150
	60 lbs.	7	150
Wide-Grip Front Pulldowns	150 lbs.	10	150
	160 lbs.	10	150
	175 lbs.	6	150
Close-Grip Pulldowns	150 lbs.	10	150
	160 lbs.	6	150

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