BEARCLAW BELLS

Use this Workout Plan

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:

bearclaw738 on January 16, 2010

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2 (Find someone using this workout plan)

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Biceps, Forearms, Triceps, Thighs, Shoulders

Tags:

strength, muscle gain, builders

Description

The best way to get started with simple weight lifting techniques that you can practice at home. All you need is a basic pair of dumb bells that you can add and take off weight as needed and a simple bench or low flat strong narrow table like a work bench, seat bench. This really works and will help you build strength, mass without all the shake and diet stuff!!!! Make it a 2 or 3 day routine a week or on weekends, but at least give yourself a day or 2 break. excellent for beginners, just use less weight and work your way up.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Decline Barbell Press	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Parallel-Bar Dips	-	9	60
	-	9	60
	-	9	60
Back
Close-Grip Pulldowns	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Bent-Over Barbell Rows	35 lbs.	11	60
	35 lbs.	11	60
	35 lbs.	11	60
Cross-Bench Dumbbell Pullovers	15 lbs.	16	60
	15 lbs.	16	60
	15 lbs.	16	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Concentration Curls	40 lbs.	12	60
Seated Hammer Curls	50 lbs.	12	60
Standing Alternate Dumbbell Curls	50 lbs.	12	60
Standing Dumbbell Curls	40 lbs.	10	60
Standing Dumbbell Reverse Curls	40 lbs.	10	60
Chest
Barbell Bench Press	-	-	60
Dumbbell Bench Press	-	-	60
Dumbbell Chest Press: Alternating	-	-	60
Dumbbell Flyes	-	-	60
Incline Dumbbell Press	-	-	60
Forearms
Dumbbell Reverse Wrist Curls	20 lbs.	12	60
Dumbbell Wrist Curls	20 lbs.	12	60
Triceps
Triceps Cable Pushdowns	75 lbs.	12	60
Decline Triceps Extension	50 lbs.	10	60
Dumbbell Triceps Press	-	-	60
One-Arm Dumbbell Extensions	40 lbs.	12	60
One-Dumbbell Triceps Extensions	40 lbs.	12	60
Thighs
Barbell Hack Squat	-	-	60
Shoulders
Front Dumbbell Raises	-	-	60
Lateral Dumbbell Raises	-	-	60
Rear Dumbbell Raises	-	-	60
Back
Dumbbell Pullovers	-	-	60
Dumbbell Snatch	-	-	60

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