THREEPETE

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:

stephen55 on September 30, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	120 lbs.	12	60
	125 lbs.	10	60
	135 lbs.	8	60
	140 lbs.	6	60
Incline Dumbbell Flyes	20 lbs.	16	60
	25 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	8	60
One-Arm Incline Neutral Dumbbell Press	15 lbs.	16	60
	17 lbs.	12	60
	20 lbs.	10	60
	22 lbs.	8	60
Triceps
Triceps Cable Pushdowns	60 lbs.	12	60
	65 lbs.	10	60
	70 lbs.	8	60
	75 lbs.	6	60
Close-Grip Bench Press	90 lbs.	16	60
	95 lbs.	12	60
	100 lbs.	10	60
	105 lbs.	8	60
One-Dumbbell Triceps Extensions	20 lbs.	16	60
	25 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	8	60
Abs
Bicycle Crunches	-	12	30
	-	12	30
Closed Leg Toe Touches	-	25	30
	-	25	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	20 lbs.	12	60
	25 lbs.	10	60
	30 lbs.	8	60
	35 lbs.	6	60
Forward Lunges	-	16	60
	-	12	60
	-	10	60
	-	8	60
Leg Extensions	40 lbs.	16	60
	45 lbs.	12	60
	50 lbs.	10	60
	55 lbs.	8	60
Calves
Seated Barbell Calf Raises	30 lbs.	16	60
	35 lbs.	12	60
	40 lbs.	10	60
	45 lbs.	8	60
Standing Barbell Calf Raises	20 lbs.	16	60
	25 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	8	60
Abs
Bicycle Crunches	-	12	30
	-	12	30
Closed Leg Toe Touches	-	20	30
	-	20	30

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