SCOTTY 7 DAY

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:

scotty1991 on February 23, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	12	60
	145 lbs.	10	60
	155 lbs.	8	60
	165 lbs.	6	60
Machine Incline Chest Press	90 lbs.	12	60
	110 lbs.	10	60
	140 lbs.	6	60
Decline Barbell Press	90 lbs.	12	60
	120 lbs.	10	60
	160 lbs.	6	60
Pushups	-	100	60
Shoulders
Seated Barbell Front Press	95 lbs.	12	60
	105 lbs.	10	60
	115 lbs.	8	60
Front Dumbbell Raises	20 lbs.	14	60
	25 lbs.	10	60
	25 lbs.	10	60
Triceps
Lying Triceps Extensions	40 lbs.	12	60
	50 lbs.	10	60
	60 lbs.	6	60
Triceps Parallel-Bar Dips	-	30	60
	-	20	60

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

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