SHIELDZY

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:

Shieldzy1978 on June 19, 2010

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

Eat big to lift big to get big.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	110 lbs.	8	60
	130 lbs.	6	60
	150 lbs.	4	60
Triceps
Triceps Cable Pushdowns	80 lbs.	30	60
	90 lbs.	25	60
	100 lbs.	20	60
Chest
Barbell Bench Press	140 lbs.	8	60
	160 lbs.	6	60
	180 lbs.	4	60
Triceps
Lying Triceps Extensions	50 lbs.	8	60
	70 lbs.	6	60
	90 lbs.	4	60
Chest
Pec Deck Flyes	120 lbs.	8	60
	140 lbs.	6	60
	160 lbs.	4	60
Triceps
One-Dumbbell Triceps Extensions	70 lbs.	8	60
	75 lbs.	6	60
	80 lbs.	4	60
Chest
Decline Barbell Press	180 lbs.	8	60
	200 lbs.	6	60
	220 lbs.	4	60
Triceps
Rope Extensions	60 lbs.	16	60
	70 lbs.	13	60
	80 lbs.	10	60
Chest
Cable Crossovers	40 lbs.	8	60
	50 lbs.	6	60
	60 lbs.	4	60
Triceps
One-Arm Dumbbell Kickbacks	-	30	60
	10 lbs.	25	60
	15 lbs.	20	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	90 lbs.	8	60
	110 lbs.	6	60
	130 lbs.	4	60
One-Arm Dumbbell Bent-Over Rows	70 lbs.	8	60
	75 lbs.	6	60
	80 lbs.	4	60
Lower Back
Deadlifts	90 lbs.	8	60
	110 lbs.	6	60
	130 lbs.	4	60
Biceps
Standing Barbell Curls	90 lbs.	8	60
	100 lbs.	6	60
	110 lbs.	4	60
Standing Dumbbell Curls	30 lbs.	12	60
	40 lbs.	10	60
	50 lbs.	8	60
Back
Seated Cable Rows	140 lbs.	8	60
	170 lbs.	6	60
	200 lbs.	4	60
Wide-Grip Front Pulldowns	140 lbs.	8	60
	160 lbs.	6	60
	180 lbs.	4	60
Machine Pullovers	60 lbs.	16	60
	80 lbs.	13	60
	100 lbs.	10	60
Biceps
Machine Preacher Curls	80 lbs.	8	60
	90 lbs.	6	60
	100 lbs.	4	60
Concentration Curls	20 lbs.	20	60
	25 lbs.	15	60
	30 lbs.	10	60

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