TRANSFORMATION 1

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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Rating:
 Unrated
Created By:
knighttraba on June 08, 2010
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Back, Shoulders, Calves, Trapezius, Biceps, Forearms, Thighs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday
Tags:
weight-gain, power, Muscle, strenght, mass

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press--60
--60
--60
--60
Incline Dumbbell Press--60
--60
--60
Machine Incline Chest Press--60
--60
--60
Cable Crossovers--60
--60
--60
Incline Dumbbell Flyes--60
--60
--60
Pushups--60
--60
--60
--60
Triceps
One-Dumbbell Triceps Extensions--60
--60
--60
--60
Triceps Cable Pushdowns--60
--60
--60
--60
--60
Triceps Bench Dips--60
--60
--60
One-Arm Dumbbell Kickbacks--60
--60
--60
Rope Extensions--60
--60
--60
Pushups: Close Grip--60
--60
--60
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Wide Grip Front Chin-Ups--60
--60
--60
Bent-Over Barbell Rows--60
--60
--60
--60
Seated Cable Extensions: One-Arm--60
--60
--60
Close-Grip Pulldowns--60
--60
--60
Standing Cable Pulldowns--60
--60
--60
Shoulders
Seated Dumbbell Press--60
--60
--60
--60
--60
Lateral Dumbbell Raises--60
--60
--60
--60
Standing Barbell Press--60
--60
--60
--60
Reverse Rear Dumbbell Raises--60
--60
--60
Machine Rear Deltoid Extensions--60
--60
--60
Plate Pickup Overhead Lift--60
--60
--60

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