WEEK 4TIME

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:

BHiggs on February 02, 2014

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	205 lbs.	10	60
	205 lbs.	10	60
	205 lbs.	10	60
Incline Dumbbell Press	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Shoulders
Standing Dumbbell Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Close-Grip Bench Press	135 lbs.	12	60
	135 lbs.	12	60
	135 lbs.	12	60
One-Dumbbell Triceps Extensions	50 lbs.	20	60
	50 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

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
treadmill incline and run walk	0.000 miles	0	-

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