GET R DUN

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:

downformineus on June 07, 2009

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Shoulders, Triceps, Lower Back, Thighs, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	190 lbs.	10	60
	295 lbs.	5	60
	300 lbs.	3	60
	310 lbs.	1	60
	315 lbs.	3	60
Incline Dumbbell Press	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Shoulders
Standing Barbell Press	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Triceps
Lying Triceps Extensions	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	190 lbs.	10	60
	240 lbs.	5	60
	250 lbs.	3	60
	260 lbs.	1	60
	260 lbs.	3	60
Thighs
Barbell Squats	215 lbs.	10	60
	325 lbs.	5	60
	335 lbs.	3	60
	345 lbs.	1	60
	345 lbs.	3	60
Back
Wide-Grip Front Pulldowns	155 lbs.	12	60
	155 lbs.	12	60
	155 lbs.	12	60
Biceps
EZ Curl Bar Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-
Rowing Machine	0.000 miles	0	-

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