SCHROM1 STRENGTH TRAINING

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:

schrom1 on January 03, 2011

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	145 lbs.	8	60
	145 lbs.	8	60
	145 lbs.	8	60
	145 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	11	60
	35 lbs.	11	60
	35 lbs.	11	60
Pec Deck Flyes	50 lbs.	13	60
	50 lbs.	13	60
	50 lbs.	13	60
Triceps
One-Dumbbell Triceps Extensions	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Rope Extensions	45 lbs.	12	60
	45 lbs.	12	60
Triceps Bench Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	230 lbs.	10	90
	230 lbs.	10	90
	230 lbs.	10	90
	230 lbs.	10	90
Duck Hack Squats	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
Stiff-Legged Deadlifts	35 lbs.	13	90
	35 lbs.	13	90
	35 lbs.	13	90
Leg Extensions	60 lbs.	13	90
	60 lbs.	13	90
Calves
Donkey Calf Raises	200 lbs.	10	60
	200 lbs.	10	60
Seated Calf Raises	55 lbs.	13	60
	55 lbs.	13	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15
Lower Back
Machine Low Back Extensions	110 lbs.	10	60
	110 lbs.	10	60
	110 lbs.	10	60

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