MIKEMILO'S

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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Rating:
 Unrated
Created By:
mikemilo on January 11, 2012
Users:
3 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Biceps, Shoulders, Triceps, Trapezius, Back
Workout Length:
7 days
Workout Days:
Tuesday, Thursday, Saturday
Description
dame good strength workout

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Workout Routine Sample

Day 4
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Machine Chest Press110 lbs.1030
110 lbs.1030
110 lbs.1030
Barbell Bench Press95 lbs.1030
95 lbs.1030
95 lbs.1030
Biceps
Machine Preacher Curls50 lbs.1030
50 lbs.1030
50 lbs.1030
Standing Hammer Curls30 lbs.1030
30 lbs.1030
30 lbs.1030
Standing Dumbbell Curls30 lbs.1030
30 lbs.1030
30 lbs.1030
Shoulders
Lateral Dumbbell Raises15 lbs.1030
15 lbs.1030
15 lbs.1030
Front Dumbbell Raises15 lbs.1030
15 lbs.1030
15 lbs.1030
Standing Shoulder Pull, External Rotation20 lbs.1030
20 lbs.1030
20 lbs.1030
Standing Shoulder Pull, Internal Rotation20 lbs.1030
20 lbs.1030
20 lbs.1030
Triceps
Triceps Cable Pushdowns110 lbs.1030
110 lbs.1030
110 lbs.1030
Bent-Over Triceps Cable Extension95 lbs.1030
95 lbs.1030
95 lbs.1030
Triceps Cable Pushdowns110 lbs.1030
110 lbs.1030
110 lbs.1030
Trapezius
Dumbbell Upright Rows25 lbs.1030
25 lbs.1030
25 lbs.1030
Cable Upright Rows80 lbs.1030
80 lbs.1030
80 lbs.1030
Back
Standing Cable Rows110 lbs.1030
110 lbs.1030
110 lbs.1030
Face Pull95 lbs.1030
95 lbs.1030
95 lbs.1030
Wide-Grip Front Pulldowns135 lbs.1030
135 lbs.1030
135 lbs.1030

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