SHOULDERS/BACK

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Doobie2270
Rating:
 Unrated
Created By:
Doobie2270 on September 27, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps
Tags:
Cleans, pullups, rows
Description
Mixed compound/isolation shoulder/back exercises

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press140 lbs.890
195 lbs.890
250 lbs.690
250 lbs.690
Incline Dumbbell Press55 lbs.890
55 lbs.890
65 lbs.690
70 lbs.690
Flat Bench Dumbbell Flyes40 lbs.1090
50 lbs.1090
60 lbs.1090
60 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns65 lbs.1090
70 lbs.1090
80 lbs.1090
85 lbs.1090
Thighs
Barbell Squats75 lbs.8120
125 lbs.8120
155 lbs.6120
175 lbs.6120
Leg Extensions100 lbs.890
100 lbs.890
100 lbs.890
100 lbs.890
Angled Leg Press160 lbs.8120
190 lbs.8120
230 lbs.8120
310 lbs.8120
Lying Leg Curls70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Calves
Seated Calf Raises90 lbs.1060
90 lbs.1060
90 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans135 lbs.5120
135 lbs.5120
135 lbs.5120
Shoulders
Seated Dumbbell Press40 lbs.1290
40 lbs.1290
40 lbs.1290
40 lbs.1290
Lateral Dumbbell Raises35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Front Dumbbell Raises25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Back
Close-Grip Pulldowns160 lbs.1090
160 lbs.1090
160 lbs.1090
160 lbs.1090
T-Bar Rows140 lbs.1090
140 lbs.1090
140 lbs.1090
140 lbs.1090
One-Arm Dumbbell Bent-Over Rows70 lbs.1590
70 lbs.1590
70 lbs.1590
70 lbs.1590
Biceps
Standing Alternate Dumbbell Curls45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090

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