TIRED OF BEING THE SCRAWNY WHITE BOY

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:

sirkad on April 15, 2010

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Description

My talk with a personal trainer said do one group a day so this is what i am coming up with so far

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Pec Deck Flyes	30 lbs.	15	60
	30 lbs.	15	60
Machine Chest Press	80 lbs.	11	60
	80 lbs.	11	60
Triceps
One-Arm Dumbbell Extensions	12 lbs.	8	60
	12 lbs.	8	60
Rope Extensions	30 lbs.	11	60
	30 lbs.	11	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15
Biceps
Machine Preacher Curls	-	-	60
Standing Cable Bicep Curls: Alternating	-	-	60
Split Stance Curl to Press	-	-	60
Thighs
Barbell Squats	-	-	60
Hip Abduction Machine	-	-	60
Seated Machine Leg Press	-	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	170 lbs.	10	90
	170 lbs.	10	90
	170 lbs.	10	90
	170 lbs.	10	90
Standing Leg Curls	15 lbs.	12	90
	15 lbs.	12	90
	15 lbs.	12	90
Leg Extensions	40 lbs.	16	90
	40 lbs.	16	90
Calves
Donkey Calf Raises	150 lbs.	10	60
	150 lbs.	10	60
Lower Back
Machine Low Back Extensions	70 lbs.	10	60
	70 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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