MINES #1 OF 1

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:

omegabuffmonkey on October 31, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Dumbbell Curls	35 lbs.	10	60
	25 lbs.	15	60
	30 lbs.	12	60
Standing Alternate Dumbbell Curls	35 lbs.	10	60
	25 lbs.	15	60
	30 lbs.	12	60
Zottman Curl	30 lbs.	12	60
	25 lbs.	15	60
	25 lbs.	10	60
EZ Curl Bar Curls	65 lbs.	12	60
	65 lbs.	12	60
	60 lbs.	15	60
Forearms
Dumbbell Wrist Curls	-	12	60
	-	12	60
	-	12	60
Dumbbell Reverse Wrist Curls	-	12	60
	-	12	60
	-	12	60
Triceps
One-Arm Dumbbell Kickbacks	35 lbs.	12	60
	30 lbs.	10	60
	25 lbs.	8	60
Alternating Supine Triceps Extensions	30 lbs.	15	60
	30 lbs.	10	60
	25 lbs.	15	60
One-Arm Dumbbell Extensions	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	10	60
Lying Triceps Extensions	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	15	60
Shoulders
Front Dumbbell Raises	-	12	60
	-	10	60
	-	10	60
Lateral Dumbbell Raises	-	15	60
	-	12	60
	-	10	60
Machine Rear Deltoid Extensions	-	12	60
	-	12	60
	-	10	60
Seated Barbell Front Press	65 lbs.	15	60
	65 lbs.	10	60
	60 lbs.	12	60
Seated Behind-The-Neck Press	65 lbs.	12	60
	65 lbs.	10	60
	60 lbs.	12	60
Machine Shoulder Press	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	185 lbs.	15	60
	185 lbs.	12	60
	205 lbs.	15	60
	205 lbs.	12	60
Good Mornings	70 lbs.	12	60
	70 lbs.	12	60
	75 lbs.	10	60
	75 lbs.	10	60
Calves
Seated Calf Raises	90 lbs.	15	60
	-	12	60
	-	12	60
	-	10	60
Standing Calf Raises	90 lbs.	15	60
	-	12	60
	-	12	60
	-	10	60
Calf Presses	180 lbs.	15	60
	270 lbs.	12	60
	270 lbs.	12	60
	-	10	60
Thighs
Hip Abduction Machine	-	15	60
	-	15	60
	-	15	60
Hip Adduction Machine	-	15	60
	-	15	60
	-	15	60
Duck Hack Squats	180 lbs.	15	60
	250 lbs.	12	60
	250 lbs.	12	60
	-	10	60
Angled Leg Press	250 lbs.	15	60
	-	15	60
	-	12	60
	-	12	60

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