AMCASWELL

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:

amcaswell on September 07, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	290 lbs.	10	90
	290 lbs.	10	90
	290 lbs.	10	90
	290 lbs.	10	90
Hack Squats	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
Dumbbell Lunges	-	15	90
	-	15	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
Calves
Seated Calf Raises	200 lbs.	25	60
	200 lbs.	25	60
	200 lbs.	25	60
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Cable Curls	65 lbs.	12	60
	65 lbs.	12	60
	65 lbs.	12	60
Forearms
Barbell Wrist Curls	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Abs
Ball Crunches	-	30	25
	-	30	25
Hanging Knee Tucks	-	20	25
Incline Sit-Ups	-	10	20
	-	10	20

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	11	60
	40 lbs.	11	60
	40 lbs.	11	60
Parallel-Bar Dips	-	9	60
	-	9	60
Back
Seated Cable Rows	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Wide-Grip Front Pulldowns	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60
Machine Pullovers	60 lbs.	12	60
	60 lbs.	12	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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