SCOTTFIT

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:

scottydoo30 on August 24, 2012

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders, Triceps, Abs, Back, Thighs, 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
Incline Dumbbell Press	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Shoulders
Standing Dumbbell Press	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Triceps
Close-Grip Bench Press	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
One-Dumbbell Triceps Extensions	15 lbs.	20	60
	15 lbs.	20	60
Abs
Crunches	-	35	30
Negative Crunches	-	35	30
Reverse Crunches	-	35	30
V Sit-Ups	-	35	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Kettlebell Two-Hand Swing	10 lbs.	25	60
Thighs
Stiff-Legged Dumbbell Deadlifts	20 lbs.	10	60
	20 lbs.	10	60
Barbell Squats	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Dumbbell Reverse Lunge	15 lbs.	10	60
	15 lbs.	10	60
Back
Wide-Grip Front Pulldowns	65 lbs.	12	60
	65 lbs.	12	60
Seated Cable Rows	60 lbs.	15	60
	60 lbs.	15	60
Biceps
Standing Dumbbell Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Abs
Hanging Knee Tucks	-	35	30
Bicycle Crunches	-	35	30
Barbell Rollout	-	20	30
Medicine Ball V Sit-Ups	-	20	30

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