BODY SOLID G6BR WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
BobDuckworth on October 18, 2019
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Shoulders, Triceps, Biceps, Abs, Thighs, Back, Forearms, Calves
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Chest
Machine Chest Press60 lbs.10-0
60 lbs.10-0
60 lbs.10-0
Pec Deck Flyes40 lbs.10-0
40 lbs.10-0
40 lbs.10-0
Shoulders
Machine Shoulder Press40 lbs.10-0
50 lbs.10-0
40 lbs.10-0
Machine Rear Deltoid Extensions20 lbs.10-0
30 lbs.10-0
20 lbs.10-0
Triceps
Machine Triceps Press20 lbs.10-0
30 lbs.10-0
20 lbs.10-0
Machine Triceps Extensions25 lbs.10-0
35 lbs.10-0
25 lbs.10-0
Biceps
Machine Preacher Curls20 lbs.10-0
30 lbs.10-0
20 lbs.10-0
Abs
Machine Crunches20 lbs.10-0
30 lbs.10-0
20 lbs.10-0
Machine Side Crunches-10-0
-10-0
-10-0
Thighs
Seated Leg Curls40 lbs.10-0
50 lbs.10-0
40 lbs.10-0
Leg Extensions50 lbs.10-0
60 lbs.10-0
50 lbs.10-0
Back
Wide-Grip Front Pulldowns45 lbs.10-0
55 lbs.10-0
45 lbs.10-0
Close-Grip Pulldowns50 lbs.10-0
60 lbs.10-0
50 lbs.10-0
Lat Pulldown with Neutral Grip50 lbs.10-0
60 lbs.10-0
50 lbs.10-0
Reverse Pec Deck Flyes30 lbs.10-0
40 lbs.10-0
30 lbs.10-0
Seated Cable Rows45 lbs.10-0
55 lbs.10-0
45 lbs.10-0
Machine Seated Rows45 lbs.10-0
55 lbs.10-0
45 lbs.10-0
Forearms
Cable Wrist Curls10 lbs.10-0
10 lbs.10-0
10 lbs.10-0
Calves
Calf Presses60 lbs.10-0
70 lbs.10-0
60 lbs.10-0
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Chest
Machine Chest Press60 lbs.10-0
60 lbs.10-0
60 lbs.10-0
Pec Deck Flyes40 lbs.10-0
40 lbs.10-0
40 lbs.10-0
Shoulders
Machine Shoulder Press40 lbs.10-0
50 lbs.10-0
40 lbs.10-0
Machine Rear Deltoid Extensions20 lbs.10-0
30 lbs.10-0
20 lbs.10-0
Triceps
Machine Triceps Press20 lbs.10-0
30 lbs.10-0
20 lbs.10-0
Machine Triceps Extensions25 lbs.10-0
35 lbs.10-0
25 lbs.10-0
Biceps
Machine Preacher Curls20 lbs.10-0
30 lbs.10-0
20 lbs.10-0
Abs
Machine Crunches20 lbs.10-0
30 lbs.10-0
20 lbs.10-0
Machine Side Crunches-10-0
-10-0
-10-0
Thighs
Seated Leg Curls40 lbs.10-0
50 lbs.10-0
40 lbs.10-0
Leg Extensions50 lbs.10-0
60 lbs.10-0
50 lbs.10-0
Back
Wide-Grip Front Pulldowns45 lbs.10-0
55 lbs.10-0
45 lbs.10-0
Close-Grip Pulldowns50 lbs.10-0
60 lbs.10-0
50 lbs.10-0
Lat Pulldown with Neutral Grip50 lbs.10-0
60 lbs.10-0
50 lbs.10-0
Reverse Pec Deck Flyes30 lbs.10-0
40 lbs.10-0
30 lbs.10-0
Seated Cable Rows45 lbs.10-0
55 lbs.10-0
45 lbs.10-0
Machine Seated Rows45 lbs.10-0
55 lbs.10-0
45 lbs.10-0
Forearms
Cable Wrist Curls10 lbs.10-0
10 lbs.10-0
10 lbs.10-0
Calves
Calf Presses60 lbs.10-0
70 lbs.10-0
60 lbs.10-0

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