SIZE MATTERS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

chiago on September 02, 2013

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Friday, Saturday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Reverse-Grip Bent-Over Barbell Rows	65 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Wide-Grip Front Pulldowns	100 lbs.	10	60
	-	10	60
	-	10	60
Close-Grip Pulldowns	80 lbs.	10	60
	-	10	60
	-	10	60
	-	10	60
T-Bar Rows	80 lbs.	12	60
	-	12	60
	-	12	60
Trapezius
Barbell Shrugs	105 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Barbell Upright Row: Wide Grip	55 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Shoulders
Machine Rear Deltoid Extensions	50 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60
Calves
Standing Calf Raises	150 lbs.	12	60
	-	12	60
	-	12	60
	150 lbs.	12	60
	-	12	60
	-	12	60
	150 lbs.	12	60
	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Cable Crossovers	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Dumbbell Bench Press	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Incline Barbell Press	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
	115 lbs.	10	60
Shoulders
Seated Dumbbell Press	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Lateral Cable Raises	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Front Dumbbell Raises	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Thighs
Seated Leg Curls	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Standing Leg Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	10	-

No comments have been posted yet.