LEMIEN

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:

bwen on June 08, 2014

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	32 kg.	12	90
	52 kg.	12	90
	52 kg.	8	90
	52 kg.	8	90
Flat Bench Dumbbell Flyes	14 kg.	12	90
	14 kg.	12	90
	14 kg.	12	90
	14 kg.	12	90
Incline Dumbbell Press	14 kg.	12	90
	14 kg.	12	90
	14 kg.	8	90
	14 kg.	8	90
Pushups	-	20	60
	-	20	60
Triceps
Lying Triceps Extensions	11 kg.	12	90
	11 kg.	12	90
	14 kg.	12	90
	16 kg.	12	90
One-Arm Dumbbell Kickbacks	6 kg.	12	90
	6 kg.	12	90
	7 kg.	12	90
	8 kg.	12	90
Triceps Bench Dips	-	20	60
	-	20	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	42 kg.	15	90
	42 kg.	15	90
	42 kg.	15	90
	42 kg.	15	90
Lying Leg Curls	25 kg.	15	90
	25 kg.	15	90
	25 kg.	15	90
	25 kg.	15	90
Dumbbell Lunges	10 kg.	12	90
	10 kg.	12	90
	10 kg.	12	90
	10 kg.	12	90
Calves
One-Leg Dumbbell Calf Raises	12 kg.	12	90
	12 kg.	12	90
	12 kg.	12	90
	12 kg.	12	90
Biceps
EZ Curl Bar Curls	22 kg.	12	90
	22 kg.	12	90
	22 kg.	12	90
	22 kg.	12	90
Standing Alternate Dumbbell Curls	10 kg.	12	90
	10 kg.	12	90
	10 kg.	12	90
	10 kg.	12	90
Standing Barbell Reverse Curls	5 kg.	12	90
	5 kg.	12	90
	5 kg.	12	90

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