CHEST/TRICEPTS

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:

Wilderman on November 14, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

Following the Rock Hard Challenge from Muscle and FItness 2006

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	135 lbs.	6	60
	135 lbs.	6	60
	135 lbs.	6	60
	120 lbs.	10	60
	115 lbs.	12	60
	115 lbs.	12	60
Barbell Bench Press	135 lbs.	6	60
	135 lbs.	6	60
	135 lbs.	6	60
	120 lbs.	10	60
	115 lbs.	12	60
	115 lbs.	12	60
Decline Dumbbell Bench Press	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Triceps
Triceps Bench Dips	-	6	60
	-	6	60
	-	10	60
	-	12	60
	-	12	60
Close-Grip Bench Press	105 lbs.	6	60
	105 lbs.	6	60
	95 lbs.	10	60
	85 lbs.	12	60
	85 lbs.	12	60
Lying Triceps Extensions	60 lbs.	6	60
	60 lbs.	6	60
	50 lbs.	10	60
	40 lbs.	12	60
	40 lbs.	12	60

Day 8

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	185 lbs.	6	60
	185 lbs.	6	60
	160 lbs.	10	60
	135 lbs.	12	60
	135 lbs.	12	60
Walking Lunges with Dumbbells	25 lbs.	6	60
	25 lbs.	6	60
	20 lbs.	10	60
	15 lbs.	12	60
	15 lbs.	12	60
Romanian Deadlift	185 lbs.	6	60
	185 lbs.	6	60
	160 lbs.	10	60
	135 lbs.	12	60
	135 lbs.	12	60
Calves
Calf Presses	225 lbs.	12	60
	225 lbs.	12	60
	225 lbs.	12	60
Seated Calf Raises	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Standing Calf Raise (no weight)	-	20	60
	-	20	60
	-	20	60

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