NEW WORKOUT BRANDON

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:

brmurane on May 31, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	145 lbs.	8	60
	145 lbs.	8	60
	145 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	11	60
	35 lbs.	11	60
Pec Deck Flyes	50 lbs.	12	60
	50 lbs.	12	60
Triceps
Lying Triceps Extensions	65 lbs.	8	60
	65 lbs.	8	60
Triceps Cable Pushdowns	50 lbs.	11	60
	50 lbs.	11	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
	240 lbs.	10	90
Lying Leg Curls	50 lbs.	12	90
	50 lbs.	12	90
	50 lbs.	12	90
Leg Extensions	60 lbs.	14	90
	60 lbs.	14	90
Calves
Donkey Calf Raises	210 lbs.	10	60
	210 lbs.	10	60
Lower Back
Machine Low Back Extensions	110 lbs.	10	60
	110 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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