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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:

deebattle on January 26, 2011

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	5 lbs.	5	60
Cross-Body Cable Raises	5 lbs.	5	60
Smith Machine Front Press	5 lbs.	5	60
Lateral Raise and Rear Lateral Raise	5 lbs.	5	60
Modified Lateral Dumbbell Raises	5 lbs.	5	60
Seated Dumbbell Press	5 lbs.	5	60
Abs
Flutter Kicks	-	3	30
Ball Crunches	-	3	30
Crunches	-	3	30
Chest
Barbell Bench Press	5 lbs.	5	60
Pushups	-	5	60
Machine Incline Chest Press	5 lbs.	5	60
Dumbbell Floor Press	5 lbs.	5	60
Dumbbell Chest Press: Alternating	5 lbs.	5	60
Smith Machine Regular Bench Press	5 lbs.	5	60
Parallel-Bar Dips	-	5	60
Machine Chest Press	5 lbs.	5	60
Biceps
Standing Alternate Dumbbell Curls	5 lbs.	5	60
Standing Barbell Curls	5 lbs.	5	60
Seated Hammer Curls	5 lbs.	5	60
Cable Curls	5 lbs.	5	60
Dumbbell Bicep Curls: Single-Leg	5 lbs.	5	60
Seated Cable Curls: Alternating	5 lbs.	5	60
Barbell Preacher Curls	5 lbs.	5	60
Trapezius
Barbell Upright Rows	5 lbs.	5	60
Dumbbell Shrugs	5 lbs.	5	60
Modified Shrugs	5 lbs.	5	60
Four Way Neck Machine	5 lbs.	5	60
Medicine Ball Drop Under	-	5	60
Triceps
Triceps Cable Pushdowns	5 lbs.	5	60
One-Arm Dumbbell Kickbacks	5 lbs.	5	60
One-Dumbbell Triceps Extensions	5 lbs.	5	60
Machine Triceps Dips	5 lbs.	5	60
Pushups: Close Grip	-	5	60
Bent-Over Triceps Cable Extension	5 lbs.	5	60
Reverse-Grip Triceps Extension	5 lbs.	5	60
Superband Overhead Triceps Extension	-	5	60
Rings: Triceps Dips	-	5	60
Back
Wide-Grip Front Pulldowns	5 lbs.	5	60
Seated Cable Rows	5 lbs.	5	60
Machine Seated Rows	5 lbs.	5	60
Lat Pulldown with Neutral Grip	5 lbs.	5	60
Reverse Fly	5 lbs.	5	60
Seated Cable Pulldowns	5 lbs.	5	60
Standing Dumbbell Rows	5 lbs.	5	60
Seated Cable Extensions	5 lbs.	5	60
Standing Cable Rows: One-Arm	5 lbs.	5	60
Barbell Suitcase Deadlift	5 lbs.	5	60
Thighs
Leg Extensions	5 lbs.	5	60
Smith Machine Squats	5 lbs.	5	60
Seated Machine Leg Press	5 lbs.	5	60
Squats: Body Weight	-	5	60
Single-Leg Press	5 lbs.	5	60

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