SKINNY DAVE

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:

D11Nvl on May 10, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Chest, Shoulders, Biceps, Triceps, Thighs, Abs

Workout Length:

3 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Chest
Machine Chest Press	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Shoulders
Machine Shoulder Press	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Biceps
Standing Cable Bicep Curls: Alternating	15 lbs.	12	60
	15 lbs.	12	60
Triceps
Machine Triceps Extensions	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Thighs
Seated Machine Leg Press	160 lbs.	12	60
	160 lbs.	12	60
	160 lbs.	12	60
Abs
Bridge (Plank)	-	1	30
	-	1	30
Side Plank	-	2	30
	-	2	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Chest
Machine Chest Press	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Shoulders
Machine Shoulder Press	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Biceps
Standing Cable Bicep Curls: Alternating	15 lbs.	12	60
	15 lbs.	12	60
Triceps
Machine Triceps Extensions	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Thighs
Seated Machine Leg Press	160 lbs.	12	60
	160 lbs.	12	60
	160 lbs.	12	60
Abs
Bridge (Plank)	-	1	30
	-	1	30
Side Plank	-	2	30
	-	2	30

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