NEIL WORKOUT

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:

Neil3052773 on February 21, 2021

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Comments:

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

6 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	150 lbs.	5	150
	150 lbs.	5	150
	150 lbs.	5	150
	150 lbs.	5	150
	150 lbs.	5	150
Leg Extensions	65 lbs.	8	120
	65 lbs.	8	120
	65 lbs.	8	120
	65 lbs.	8	120
	65 lbs.	8	120
Lying Leg Curls	90 lbs.	8	120
	90 lbs.	8	120
	90 lbs.	8	120
	90 lbs.	8	120
	90 lbs.	8	120
Angled Leg Press	250 lbs.	8	120
	250 lbs.	8	120
	250 lbs.	8	120
	250 lbs.	8	120
	250 lbs.	8	120
Calves
Calf Presses	250 lbs.	20	120
	250 lbs.	20	120
	250 lbs.	20	120
	250 lbs.	20	120
	250 lbs.	20	120

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	145 lbs.	5	150
	145 lbs.	5	150
	145 lbs.	5	150
	145 lbs.	5	150
	145 lbs.	5	150
	145 lbs.	5	150
Flat Bench Dumbbell Flyes	30 lbs.	5	120
	30 lbs.	5	120
	30 lbs.	5	120
	30 lbs.	5	120
	30 lbs.	5	120
	30 lbs.	5	120
Incline Dumbbell Press	45 lbs.	5	120
	45 lbs.	5	120
	45 lbs.	5	120
	45 lbs.	5	120
	45 lbs.	5	120
	45 lbs.	5	120
Incline Barbell Press	135 lbs.	5	120
	135 lbs.	5	120
	135 lbs.	5	120
	135 lbs.	5	120
	135 lbs.	5	120
Parallel-Bar Dips	-	8	90
	-	8	90
	-	8	90
	-	8	90
	-	8	90
	-	8	90
Decline Barbell Press	135 lbs.	5	120
	135 lbs.	5	120
	135 lbs.	5	120
	135 lbs.	5	120
	135 lbs.	5	120
	135 lbs.	5	120

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