SOBCZAK

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:

dylan33 on February 27, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
Flat Bench Dumbbell Flyes	30 lbs.	13	60
	30 lbs.	13	60
	30 lbs.	13	60
Incline Dumbbell Flyes	25 lbs.	13	60
	25 lbs.	13	60
	25 lbs.	13	60
Triceps
One-Dumbbell Triceps Extensions	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	10	60
	15 lbs.	10	60
Triceps Bench Dips	-	9	60
	-	9	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Dumbbell Squats	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	15 lbs.	16	90
	15 lbs.	16	90
	15 lbs.	16	90
Partial Dumbbell Squats	35 lbs.	12	90
	35 lbs.	12	90
Calves
Seated Dumbbell Calf Raises	30 lbs.	10	60
	30 lbs.	10	60
Seated Barbell Calf Raises	45 lbs.	16	60
	45 lbs.	16	60
Lower Back
Back Extensions	-	10	60
	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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