NUMB9R

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

binsfeldj on May 03, 2011

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	8	90
	-	8	90
	-	8	90
	-	8	90
Biceps
Standing Barbell Curls	-	6	90
	-	6	90
	-	6	90
	-	6	90
Chest
Decline Barbell Press	-	8	90
	-	8	90
	-	8	90
Biceps
EZ Curl Bar Curls	-	8	90
	-	8	90
	-	8	90
Trapezius
Four Way Neck Machine	-	10	60
Chest
Incline Dumbbell Flyes	-	10	60
	-	10	60
Biceps
Cable Curls	-	6	60
	-	6	60
Chest
Pushups: Plyometric	-	20	60
	-	20	60
Medicine Ball: Standing Chest Pass	-	20	60
	-	20	60
Abs
Roman Chair Sit-Ups	-	10	30
	-	10	30
Medicine Ball Rotations	-	50	30
	-	50	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	-	8	90
	-	8	90
	-	8	90
Wide Grip Front Chin-Ups	-	10	60
T-Bar Rows	-	8	90
	-	8	90
	-	8	90
Wide Grip Front Chin-Ups	-	10	60
Trapezius
Four Way Neck Machine	-	10	60
Back
Machine Seated Rows	-	10	60
	-	10	60
Lat Pulldown with Neutral Grip	-	8	60
	-	8	60
	-	8	60
Inverted Row	-	10	90
	-	10	90
Abs
Side Crunches	-	-	30
Incline Sit-Ups	-	20	30
	-	20	30

No comments have been posted yet.