WORKING GUY STRENGTH BUILDER

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

FitClick on July 20, 2010

Users:

479 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Tuesday, Thursday

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Workout Routine Sample

Day 1

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 miles	10	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Kettlebell Two-Hand Swing	52 lbs.	25	60
Thighs
Stiff-Legged Dumbbell Deadlifts	50 lbs.	10	60
	50 lbs.	10	60
Barbell Squats	225 lbs.	12	60
	225 lbs.	12	60
	225 lbs.	12	60
Dumbbell Reverse Lunge	50 lbs.	10	60
	50 lbs.	10	60
Back
Wide-Grip Front Pulldowns	150 lbs.	12	60
	150 lbs.	12	60
Seated Cable Rows	50 lbs.	15	60
	50 lbs.	15	60
Biceps
Standing Dumbbell Curls	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Abs
Hanging Knee Tucks	-	35	30
Bicycle Crunches	-	35	30
Barbell Rollout	-	20	30
Medicine Ball V Sit-Ups	-	20	30

Workout routine comments

I have a set of dumbells,a bench and a cheap home gym. Would like to know which muscle groups are better to work together on what days. Can't afford a membership or fancy workout equipment. Thanks!

DeanoAngus78

December 25, 2013 at 8:49am

im just starting im trying to find a workout plan any help?

blainev

February 23, 2011 at 9:06pm

working out the same muscle groups each day is not a good way to build muscle. It doesn't allow the muscle fibers to completely heal before your next workout. You're actually supposed to wait about 3 days to work the same muscle group, so this workout plan seems pretty good. Just need to find something else to do on the off days like running or leg workouts.

hastetheday

January 7, 2011 at 1:39am

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