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.

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Created By:

Doobie2270 on September 27, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	8	90
	195 lbs.	8	90
	250 lbs.	6	90
	250 lbs.	6	90
Incline Dumbbell Press	55 lbs.	8	90
	55 lbs.	8	90
	65 lbs.	6	90
	70 lbs.	6	90
Flat Bench Dumbbell Flyes	40 lbs.	10	90
	50 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	65 lbs.	10	90
	70 lbs.	10	90
	80 lbs.	10	90
	85 lbs.	10	90
Thighs
Barbell Squats	75 lbs.	8	120
	125 lbs.	8	120
	155 lbs.	6	120
	175 lbs.	6	120
Leg Extensions	100 lbs.	8	90
	100 lbs.	8	90
	100 lbs.	8	90
	100 lbs.	8	90
Angled Leg Press	160 lbs.	8	120
	190 lbs.	8	120
	230 lbs.	8	120
	310 lbs.	8	120
Lying Leg Curls	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Calves
Seated Calf Raises	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	135 lbs.	5	120
	135 lbs.	5	120
	135 lbs.	5	120
Shoulders
Seated Dumbbell Press	40 lbs.	12	90
	40 lbs.	12	90
	40 lbs.	12	90
	40 lbs.	12	90
Lateral Dumbbell Raises	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
Front Dumbbell Raises	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Back
Close-Grip Pulldowns	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
T-Bar Rows	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	70 lbs.	15	90
	70 lbs.	15	90
	70 lbs.	15	90
	70 lbs.	15	90
Biceps
Standing Alternate Dumbbell Curls	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90

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