CLIVE

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:

clivio on January 28, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 7

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	205 lbs.	16	60
	225 lbs.	13	60
	235 lbs.	10	60
	245 lbs.	7	60
	255 lbs.	4	60
Incline Barbell Press	165 lbs.	15	60
	185 lbs.	12	60
	195 lbs.	9	60
	205 lbs.	6	60
	215 lbs.	3	60
Flat Bench Dumbbell Flyes	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Incline Dumbbell Flyes	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Back
Bent-Over Barbell Rows	135 lbs.	12	60
	145 lbs.	10	60
	155 lbs.	8	60
	165 lbs.	6	60
	175 lbs.	4	60
Cross-Bench Dumbbell Pullovers	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60

Day 8

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Curl Bar Curls	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Barbell Preacher Curls	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Seated Hammer Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Standing Dumbbell Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Triceps
Lying Triceps Extensions	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Close-Grip Bench Press	185 lbs.	8	60
	185 lbs.	8	60
	185 lbs.	8	60
	185 lbs.	8	60
Bent-Over Triceps Cable Extension	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
One-Arm Dumbbell Kickbacks	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60

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