SWOLL PATROL

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:

roach1188 on May 25, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Shoulders, Triceps, Chest, Abs, Thighs, Calves

Workout Length:

6 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Shoulders
Seated Dumbbell Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Triceps Cable Pushdowns	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Chest
Incline Dumbbell Press	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Pec Deck Flyes	-	-	60
Abs
Bridge (Plank)	-	25	30
	-	25	30
	-	25	30
Chest
Barbell Bench Press	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	225 lbs.	10	60
	225 lbs.	10	60
	225 lbs.	10	60
Barbell Squats	240 lbs.	10	60
	240 lbs.	10	60
	240 lbs.	10	60
Dumbbell Lunges	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Calves
Standing Calf Raises	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Thighs
Dumbbell Squats	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Calves
Seated Calf Raises	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60

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