HARDCORE

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:

Kaydog444 on November 29, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Tags:

program, lifting, workout, weight, Men

Description

What I use.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	10	30
	115 lbs.	7	45
	115 lbs.	5	45
	115 lbs.	5	45
	115 lbs.	5	45
Incline Dumbbell Press	40 lbs.	10	30
	70 lbs.	10	45
	70 lbs.	10	45
	70 lbs.	10	45
Back
Lat Pulldown with Neutral Grip	92 lbs.	10	30
	162 lbs.	10	45
	162 lbs.	10	45
	162 lbs.	10	45
Biceps
Concentration Curls	20 lbs.	10	15
	30 lbs.	10	15
	30 lbs.	10	15
	30 lbs.	10	15
Shoulders
Seated Dumbbell Press	40 lbs.	8	30
	50 lbs.	8	45
	50 lbs.	8	45
	60 lbs.	8	45
Lateral Dumbbell Raises	20 lbs.	10	30
	30 lbs.	10	45
	30 lbs.	10	45
	30 lbs.	15	45
Forearms
Dumbbell Wrist Curls	40 lbs.	50	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	260 lbs.	10	30
	350 lbs.	10	30
	440 lbs.	10	30
	440 lbs.	10	30
	440 lbs.	10	90
	480 lbs.	10	30
	350 lbs.	20	30
	260 lbs.	30	30
Calves
Seated Calf Raises	155 lbs.	25	30
	155 lbs.	25	30
	155 lbs.	25	30
Thighs
Seated Leg Curls	150 lbs.	10	15
	150 lbs.	10	15
	150 lbs.	10	30
	165 lbs.	10	30
Lower Back
Deadlifts	135 lbs.	5	60
	155 lbs.	5	60
	185 lbs.	5	60
	185 lbs.	5	60
	195 lbs.	5	60
Abs
Sit-Ups	-	25	30
	-	25	30
Leg Raises	-	5	10
	-	5	30

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