SHAN1

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:
shansohail on March 20, 2012
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Biceps, Trapezius, Back, Abs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Smith Machine Regular Bench Press--60
--60
--60
Incline Barbell Press--60
--60
--60
Decline Barbell Press--60
--60
--60
Standing Cable Press: One Arm Single-Leg--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
Shoulders
Dumbbell Shoulder Press, Staggered Stance--60
--60
--60
Barbell Front Raise--60
--60
--60
Dumbbell Push Press--60
--60
--60
Front Dumbbell Raises--60
--60
--60
Decline or Braced Dumbbell Row--60
--60
--60
Rear Dumbbell Raises--60
--60
--60
Modified Lateral Dumbbell Raises--60
--60
--60
30 Degree Dumbbell Raises--60
--60
--60
Triceps
DB Complex: Pullover, Curl and Hold, Split Jump--60
--60
--60
Triceps Cable Pushdowns--60
--60
--60
Single-Arm Reverse-Grip Pushdown--60
--60
--60
Biceps
Standing Barbell Curls--60
--60
--60
Seated Curls--60
--60
--60
Hammer Curls with Triceps Bar--60
--60
--60
Trapezius
Dumbbell Shrugs--60
--60
--60
--60
--60
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Lat Pulldown with Neutral Grip--60
--60
--60
T-Bar Rows--60
--60
--60
Machine Seated Rows--60
--60
--60
Wide-Grip Front Pulldowns--60
--60
--60
Shoulders
Dumbbell Shoulder Press, Staggered Stance--60
--60
--60
Barbell Front Raise--60
--60
--60
Dumbbell Push Press--60
--60
--60
Front Dumbbell Raises--60
--60
--60
Decline or Braced Dumbbell Row--60
--60
--60
Rear Dumbbell Raises--60
--60
--60
Modified Lateral Dumbbell Raises--60
--60
--60
30 Degree Dumbbell Raises--60
--60
--60
Triceps
DB Complex: Pullover, Curl and Hold, Split Jump--60
--60
--60
Triceps Cable Pushdowns--60
--60
--60
Single-Arm Reverse-Grip Pushdown--60
--60
--60
Biceps
Standing Barbell Curls--60
--60
--60
Seated Curls--60
--60
--60
Hammer Curls with Triceps Bar--60
--60
--60
Trapezius
Dumbbell Shrugs--60
--60
--60
--60
--60
Chest
Smith Machine Regular Bench Press--60
--60
--60
Incline Barbell Press--60
--60
--60
Decline Barbell Press--60
--60
--60
Standing Cable Press: One Arm Single-Leg--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
--60
Shoulders
Dumbbell Shoulder Press, Staggered Stance--60
--60
--60
Barbell Front Raise--60
--60
--60
Dumbbell Push Press--60
--60
--60
Front Dumbbell Raises--60
--60
--60
Decline or Braced Dumbbell Row--60
--60
--60
Rear Dumbbell Raises--60
--60
--60
Modified Lateral Dumbbell Raises--60
--60
--60
30 Degree Dumbbell Raises--60
--60
--60
Triceps
DB Complex: Pullover, Curl and Hold, Split Jump--60
--60
--60
Triceps Cable Pushdowns--60
--60
--60
Single-Arm Reverse-Grip Pushdown--60
--60
--60
Biceps
Standing Barbell Curls--60
--60
--60
Seated Curls--60
--60
--60
Hammer Curls with Triceps Bar--60
--60
--60
Trapezius
Dumbbell Shrugs--60
--60
--60
--60
--60

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