ROPEL

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:

bigdog11 on February 09, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Thighs, Chest, Back, Shoulders, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Lying Leg Curls	70 lbs.	10	60
Chest
Barbell Bench Press	150 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	50 lbs.	10	60
Thighs
Dumbbell Squat Thrusters	30 lbs.	10	60
Shoulders
Seated Dumbbell Press	30 lbs.	10	60
Thighs
Leg Extensions	100 lbs.	10	60
Biceps
Standing Barbell Curls	50 lbs.	10	60
Triceps
Triceps Bench Dips	-	10	60
Thighs
Dumbbell Bulgarian Split Squat	30 lbs.	10	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Lying Leg Curls	70 lbs.	10	60
	-	-	60
	-	-	60
Chest
Barbell Bench Press	150 lbs.	10	60
	-	-	60
	-	-	60
Back
One-Arm Dumbbell Bent-Over Rows	50 lbs.	10	60
	-	-	60
	-	-	60
Thighs
Dumbbell Squat Thrusters	30 lbs.	10	60
	-	-	60
	-	-	60
Shoulders
Seated Dumbbell Press	30 lbs.	10	60
	-	-	60
	-	-	60
Thighs
Leg Extensions	100 lbs.	10	60
	-	-	60
	-	-	60
Triceps
Triceps Bench Dips	-	10	60
	-	-	60
	-	-	60
Thighs
Dumbbell Bulgarian Split Squat	30 lbs.	10	60
	-	-	60
	-	-	60
Biceps
Standing Barbell Curls	50 lbs.	10	60
	-	-	60
	-	-	60

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