DOOWRAG

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Doowrag on June 26, 2010

Users:

11 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	50 lbs.	30	60
	50 lbs.	30	60
Chest
Pec Deck Flyes	35 lbs.	30	60
	35 lbs.	30	60
Pushups	-	25	60
Back
Bent-Over Barbell Rows	35 lbs.	15	60
	35 lbs.	15	60
Abs
Leg Raises	-	20	30
	-	20	30
Chest
Incline Dumbbell Flyes	-	-	60
Thighs
Smith Machine Squats	85 lbs.	10	60
	85 lbs.	10	60
	85 lbs.	10	60
	85 lbs.	10	60
Biceps
Barbell Preacher Curls	50 lbs.	20	60
	50 lbs.	20	60
Abs
Sit-Ups	-	30	30
	-	30	30
Incline Sit-Ups	-	30	30
	-	30	30
Chest
Barbell Bench Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
One-Arm Incline Neutral Dumbbell Press	25 lbs.	50	60
Shoulders
Seated Behind-The-Neck Press	20 lbs.	15	60
	20 lbs.	10	60
	20 lbs.	10	60
Smith Machine Front Press	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Trapezius
Dumbbell Upright Rows	25 lbs.	15	60
	25 lbs.	15	60
Triceps
Rope Extensions	30 lbs.	25	60
	30 lbs.	25	60
Close-Grip Bench Press	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Back
Close-Grip Pulldowns	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
YTWL1 Prone on Bench	-	20	60
	-	20	60
	-	20	60
Forearms
Barbell Reverse Wrist Curls	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Thighs
Leg Extensions	85 lbs.	20	60
	85 lbs.	20	60
Smith Machine Front Squats	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Lying Leg Curls	35 lbs.	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	1 miles	5	-

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