FABULOUSLY 40

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:

phoenixrison on November 08, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	165 lbs.	8	60
	165 lbs.	8	60
	165 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	13	60
	40 lbs.	13	60
Incline Dumbbell Flyes	35 lbs.	12	60
	35 lbs.	12	60
Triceps
Machine Triceps Extensions	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	13	60
	20 lbs.	13	60
Triceps Parallel-Bar Dips	-	12	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	85 lbs.	10	90
	85 lbs.	10	90
	85 lbs.	10	90
	85 lbs.	10	90
Angled Leg Press	270 lbs.	10	90
	270 lbs.	10	90
	270 lbs.	10	90
	270 lbs.	10	90
Stiff-Legged Deadlifts	45 lbs.	13	90
	45 lbs.	13	90
	45 lbs.	13	90
Leg Extensions	80 lbs.	13	90
	80 lbs.	13	90
Calves
Calf Presses	240 lbs.	10	60
	240 lbs.	10	60
Seated Calf Raises	70 lbs.	12	60
	70 lbs.	12	60
Lower Back
Machine Low Back Extensions	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	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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