PALMER LEGS

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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Rating:
 Unrated
Created By:
srpdude on August 31, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Thighs, Calves, Trapezius, Chest, Back, Shoulders, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions190 lbs.1060
200 lbs.860
210 lbs.660
Barbell Squats275 lbs.860
295 lbs.660
315 lbs.460
Standing Leg Curls90 lbs.1060
100 lbs.860
110 lbs.660
Calves
Standing Barbell Calf Raises300 lbs.1060
300 lbs.1060
300 lbs.1060
Trapezius
Barbell Shrugs300 lbs.1060
300 lbs.1060
300 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press230 lbs.860
250 lbs.660
270 lbs.460
Machine Incline Chest Press230 lbs.860
250 lbs.660
270 lbs.460
Back
Wide-Grip Front Pulldowns150 lbs.860
160 lbs.660
170 lbs.460
Shoulders
Machine Shoulder Press190 lbs.860
200 lbs.660
210 lbs.460
Biceps
Barbell One-Arm Biceps Curl35 lbs.1060
35 lbs.1060
35 lbs.1060
Triceps
Triceps Cable Pushdowns115 lbs.1060
115 lbs.1060
115 lbs.1060

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