SHREDDED

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:

dannyboy1 on November 03, 2009

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Comments:

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Description

For Bible Study

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	12	60
	40 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Bent-Over Barbell Rows	75 lbs.	10	60
	75 lbs.	10	60
Lower Back
Back Extension: Ground	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Trapezius
Barbell Upright Rows	70 lbs.	8	60
	70 lbs.	8	60
Triceps
One-Dumbbell Triceps Extensions	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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