VINCENT'S WORK

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:

Smivin on February 08, 2014

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	190 lbs.	8	90
	190 lbs.	8	90
	200 lbs.	6	90
	200 lbs.	6	90
Incline Dumbbell Press	50 lbs.	8	90
	50 lbs.	8	90
	55 lbs.	6	90
	55 lbs.	6	90
Flat Bench Dumbbell Flyes	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Thighs
Barbell Squats	165 lbs.	8	120
	165 lbs.	8	120
	175 lbs.	6	120
	175 lbs.	6	120
Leg Extensions	110 lbs.	8	90
	110 lbs.	8	90
	110 lbs.	8	90
	110 lbs.	8	90
Angled Leg Press	320 lbs.	8	120
	320 lbs.	8	120
	320 lbs.	8	120
	320 lbs.	8	120
Lying Leg Curls	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Calves
Seated Calf Raises	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	100 lbs.	5	120
	100 lbs.	5	120
	100 lbs.	5	120
Shoulders
Seated Dumbbell Press	45 lbs.	8	90
	45 lbs.	8	90
	45 lbs.	8	90
	45 lbs.	8	90
Lateral Dumbbell Raises	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Front Dumbbell Raises	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Back
Wide-Grip Front Pulldowns	125 lbs.	10	90
	125 lbs.	10	90
	125 lbs.	10	90
	125 lbs.	10	90
Close-Grip Pulldowns	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
T-Bar Rows	115 lbs.	10	90
	115 lbs.	10	90
	115 lbs.	10	90
	115 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	50 lbs.	8	90
	50 lbs.	8	90
	50 lbs.	8	90
	50 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90

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