Online Fitness Trainer, Exercise Programs & Workout Routines

IRON BODY WORKOUT WEEK 3

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
GymAmerica
Rating:
 Unrated
Created By:
GymAmerica on February 13, 2014
Users:
22 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Muscle & Strength
Body Parts:
Chest, Triceps, Shoulders, Back, Abs, Thighs, Lower Back
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday
Tags:
tri-set, strength, Muscle
Description

Forge iron-clad strength and size with the Iron Body Workout. Now that you've become familiar with the exercises and build a foundation of strength, it's time to raise the bar. Challenge your mind a muscles with tri-sets in week 3!

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Dumbbell Bench Press65 lbs.615
65 lbs.615
65 lbs.6120
Pushups-1215
-1215
-12120
Dumbbell Bench Press45 lbs.2515
45 lbs.2515
45 lbs.25120
Triceps
Single-Arm Neutral-Grip Dumbbell Row35 lbs.615
35 lbs.615
35 lbs.6120
Shoulders
Decline or Braced Dumbbell Row25 lbs.1215
25 lbs.1215
25 lbs.12120
Back
Reverse Fly15 lbs.2015
15 lbs.2015
15 lbs.20120
Abs
Bridge (Plank)-10
Chest
Plank to Pushup-10
Abs
Side Plank-10
Side Plank with Rotation-130
Bridge (Plank)-10
Chest
Plank to Pushup-10
Abs
Side Plank-10
Side Plank with Rotation-130
Bridge (Plank)-10
Chest
Plank to Pushup-10
Abs
Side Plank-10
Side Plank with Rotation-130
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Front Squats120 lbs.615
120 lbs.615
120 lbs.6120
Dumbbell Reverse Lunge25 lbs.1015
25 lbs.1015
25 lbs.10120
Lunges: Front to Balance-510
-510
-590
Dumbbell Lunges50 lbs.510
50 lbs.510
50 lbs.590
Single-Leg Deadlift50 lbs.510
50 lbs.510
50 lbs.590
Back
Kettlebell Half Getups15 lbs.815
15 lbs.815
15 lbs.8120
Abs
Reverse Crunches-1515
-1515
-15120

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