ED2 REVISE

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:

bull42473 on July 19, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Bar Curls with Wide Grip	105 lbs.	10	60
	115 lbs.	8	60
	125 lbs.	6	60
	135 lbs.	4	60
Back
Reverse-Grip Bent-Over Barbell Rows	135 lbs.	10	60
	145 lbs.	8	60
	155 lbs.	6	60
	155 lbs.	6	60
One-Arm Dumbbell Bent-Over Rows	53 lbs.	10	60
	53 lbs.	10	60
	53 lbs.	10	60
Trapezius
Barbell Shrugs	155 lbs.	10	60
	155 lbs.	10	60
	155 lbs.	10	60
Forearms
Barbell Wrist Curls	155 lbs.	10	60
	155 lbs.	10	60
	155 lbs.	10	60
Lower Back
Deadlifts	135 lbs.	10	60
	135 lbs.	10	60
	135 lbs.	10	60
Good Mornings	135 lbs.	15	60
	135 lbs.	15	60
Thighs
Barbell Squats	135 lbs.	15	60
	135 lbs.	15	60
Calves
Standing Calf Raises	135 lbs.	15	60
	135 lbs.	15	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bridge (Plank)	-	6	30
	-	6	30
	-	6	30
Side Plank	-	6	30
	-	6	30
	-	6	30
Crunches	-	15	30
	-	15	30
	-	15	30
Knee to Chest Crunches	-	15	30
	-	15	30
	-	15	30
V Sit-Ups	-	15	30
	-	15	30
	-	15	30
Leg Lifts	-	15	30
	-	15	30
	-	15	30
Bicycle Crunches	-	15	30
	-	15	30
	-	15	30
Leg Raises	-	15	30
	-	15	30
	-	15	30
Lower Back
Back Extension: Ground	-	15	60
	-	15	60
	-	15	60

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