SHOULDERS + CHEST + ABS

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:
 Rating: 4.0/5.0
Created By:
Dimmox on June 11, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Shoulders, Biceps, Forearms, Abs, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Lateral Dumbbell Raises10 lbs.1060
Rear Dumbbell Raises, Thumbs Pointing Out10 lbs.1060
Seated Barbell Front Press65 lbs.2060
85 lbs.1560
Dumbbell Cross Punch10 lbs.2060
Biceps
Standing Dumbbell Curls10 lbs.2060
15 lbs.1560
20 lbs.1060
Standing Barbell Curls65 lbs.1560
85 lbs.1060
Seated Hammer Curls10 lbs.2060
15 lbs.1560
20 lbs.1060
Concentration Curls10 lbs.2060
15 lbs.1560
20 lbs.1060
Forearms
Dumbbell Wrist Curls20 lbs.2060
Dumbbell Reverse Wrist Curls20 lbs.2060
Barbell Wrist Curls65 lbs.1560
85 lbs.1060
Barbell Reverse Wrist Curls65 lbs.1560
85 lbs.1060
Abs
Crunches-2030
Weighted Crunch10 lbs.2030
Sit-Ups-2030
Crunch Twists-2030
Bicycle Crunches-2030
Side Jackknifes-2030
Side Crunches-2030
Bench Knee Tucks-2030
Leg Raises-2030
Chest
Pushups-1060
Pushups: Wide-Grip-1060
Pushups: Close-Grip-1060
Pushups: Feet on Swiss Ball-1060

Workout routine comments

A yo ill be the judge of that workout
 
April 27, 2010 at 7:53pm
this look like a plan i need
 
April 21, 2010 at 10:29am
nice man. you're doing a lot of the stuff I already do with a few added things that I'm going to work in.
 
February 19, 2010 at 6:15pm

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