GROPE ME I'M FAMOUS

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:

adambrenner on July 17, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	40 lbs.	15	60
	45 lbs.	10	60
	50 lbs.	8	60
	55 lbs.	6	60
Incline Barbell Press	35 lbs.	8	60
	35 lbs.	8	60
	40 lbs.	8	60
	45 lbs.	8	60
Incline Dumbbell Flyes	-	10	60
	-	10	60
	-	10	60
Pec Deck Flyes	-	8	60
	-	8	60
	-	8	60
	-	8	60
Decline Barbell Press	90 lbs.	15	60
	100 lbs.	10	60
	105 lbs.	8	60
	110 lbs.	6	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	-	15	60
	-	10	60
	-	8	60
	-	6	60
Machine Seated Rows	-	8	60
	-	8	60
	-	8	60
One-Arm Dumbbell Bent-Over Rows	-	6	60
	-	6	60
	-	6	60
Straight Arm Cable Pulldown	-	10	60
	-	10	60
	-	10	60
Close-Grip Pulldowns	-	12	60
	-	12	60
	-	12	60

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