IRON BODY WORKOUT WEEK 1

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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:

GymAmerica on February 13, 2014

Users:

293 (Find someone using this workout plan)

Comments:

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Workout Category:

Muscle & Strength

Body Parts:

Chest, Triceps, Shoulders, Back, Abs, Thighs, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Tags:

Hypertrophy, build muscle, strength, Muscle

Description

Forge iron-clad strength and size with the Iron Body Workout. The workouts of week 1 teach you to recruit as much of each muscle as possible for every exercise. You will build a solid foundation for size and strength gains in weeks 2-4.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	45 lbs.	6	90
	45 lbs.	6	90
	45 lbs.	6	90
	45 lbs.	6	90
Pushups	-	12	45
	-	12	45
Dumbbell Bench Press	25 lbs.	25	90
Triceps
Single-Arm Neutral-Grip Dumbbell Row	25 lbs.	6	90
	25 lbs.	6	90
	25 lbs.	6	90
	25 lbs.	6	90
Shoulders
Decline or Braced Dumbbell Row	25 lbs.	12	45
	25 lbs.	12	45
Back
Reverse Fly	20 lbs.	20	60
Abs
Bridge (Plank)	-	1	0
Chest
Plank to Pushup	-	1	0
Abs
Side Plank	-	1	0
Side Plank with Rotation	-	1	30
Bridge (Plank)	-	1	0
Chest
Plank to Pushup	-	1	0
Abs
Side Plank	-	1	0
Side Plank with Rotation	-	1	0

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Front Squats	75 lbs.	6	120
	75 lbs.	6	120
	75 lbs.	6	120
	75 lbs.	6	120
Dumbbell Reverse Lunge	25 lbs.	10	90
	25 lbs.	10	90
Lunges: Front to Balance	-	5	60
Dumbbell Lunges	50 lbs.	5	60
Single-Leg Deadlift	50 lbs.	5	60
Back
Kettlebell Half Getups	15 lbs.	6	60
	15 lbs.	6	60
Abs
Reverse Crunches	-	15	30
	-	15	30

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