MINE

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:

carlsonm on April 28, 2015

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Seated Hammer Curls	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	30 lbs.	10	60
Suicide Curls	30 lbs.	6	60
	30 lbs.	6	60
	35 lbs.	4	60
	35 lbs.	4	60
	40 lbs.	4	60
Triceps
One-Arm Dumbbell Kickbacks	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Close-Grip Bench Press	50 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
	80 lbs.	10	60
	90 lbs.	10	60
Single-Arm Lying Triceps Extension	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Abs
Incline Sit-Ups	-	15	30
	-	15	30
	-	10	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	110 lbs.	8	60
	110 lbs.	8	60
	110 lbs.	8	60
Lateral Dumbbell Raises	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Front Dumbbell Raises	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Trapezius
Dumbbell Shrugs	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Abs
Incline Sit-Ups	-	20	20
Machine Side Twists	-	-	30

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