SGADDI

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:

sgaddi on February 15, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

4 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Incline Dumbbell Press	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Triceps
Dumbbell Incline Fly with Twist	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Chest
Flat Bench Dumbbell Flyes	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Decline Dumbbell Flyes	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	20 lbs.	8	30
	20 lbs.	8	30
	20 lbs.	8	30
	20 lbs.	8	30
Dumbbell Lying Triceps Extensions	15 lbs.	8	30
	15 lbs.	8	30
	15 lbs.	8	30
	15 lbs.	8	30
One-Arm Dumbbell Kickbacks	10 lbs.	8	30
	10 lbs.	8	30
	10 lbs.	8	30
	10 lbs.	8	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	8	30
	25 lbs.	8	30
	25 lbs.	8	30
	25 lbs.	8	30
	25 lbs.	8	30
Standing Dumbbell Rows	35 lbs.	8	30
	35 lbs.	8	30
	35 lbs.	8	30
	35 lbs.	8	30
	35 lbs.	8	30
Thighs
Dumbbell Deadlifts	50 lbs.	8	30
	50 lbs.	8	30
	50 lbs.	8	30
	50 lbs.	8	30
	50 lbs.	8	30
Shoulders
Seated Dumbbell Press	40 lbs.	6	30
	40 lbs.	6	30
	40 lbs.	6	30
	40 lbs.	6	30
Lateral Dumbbell Raises	40 lbs.	6	60
	40 lbs.	6	60
	40 lbs.	6	60
	40 lbs.	6	60
Front Dumbbell Raises	20 lbs.	6	60
	20 lbs.	6	60
	20 lbs.	6	60
	20 lbs.	6	60
Trapezius
Dumbbell Shrugs	50 lbs.	6	30
	50 lbs.	6	30
	50 lbs.	6	30
	50 lbs.	6	30
Biceps
Concentration Curls	15 lbs.	6	30
	15 lbs.	6	30
	15 lbs.	6	30
	15 lbs.	6	30
Incline Dumbbell Curls	15 lbs.	6	30
	15 lbs.	6	30
	15 lbs.	6	30
	15 lbs.	6	30
Standing Dumbbell Hammer Curls	15 lbs.	6	30
	15 lbs.	6	30
	15 lbs.	6	30
	15 lbs.	6	30
Standing Alternate Dumbbell Curls	20 lbs.	6	30
	20 lbs.	6	30
	20 lbs.	6	30
	20 lbs.	6	30

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