NOELS(SWITCH)

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:

jan416 on January 03, 2010

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Body Parts:

Chest, Back, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Decline Barbell Press	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Dumbbell Bench Press	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Incline Barbell Press	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Back
Bent-Over Barbell Rows	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Cleans	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Dumbbell Pullovers	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Dumbbell Rows on Swiss Ball	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Biceps
Barbell Preacher Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Concentration Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
EZ Curl Bar Curls	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60

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