WORKOUT 4

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:

DONOVANiMAL on June 12, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Description

!H.T.F.U!

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Romanian Deadlift	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Dumbbell Lunges	32 lbs.	8	60
	32 lbs.	8	60
	32 lbs.	8	60
	32 lbs.	8	60
Calves
Standing Calf Raises	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Flat Bench Dumbbell Flyes	17 lbs.	8	60
	17 lbs.	8	60
	17 lbs.	8	60
	17 lbs.	8	60
Incline Barbell Press	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Incline Dumbbell Flyes	17 lbs.	8	60
	17 lbs.	8	60
	17 lbs.	8	60
	17 lbs.	8	60

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