PATS 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:

Freddy1231 on April 29, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Triceps, Shoulders, Back, Biceps

Workout Length:

7 days

Workout Days:

Monday, Wednesday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	17 kg.	10	60
	17 kg.	10	60
	17 kg.	10	60
Decline Dumbbell Flyes	10 kg.	10	60
	10 kg.	10	60
	10 kg.	10	60
Cable Crossovers	20 kg.	10	60
	20 kg.	10	60
	20 kg.	10	60
Triceps
Dumbbell Triceps Press	15 kg.	10	60
	15 kg.	10	60
	15 kg.	10	60
Lying Triceps Extensions	30 kg.	10	60
	30 kg.	10	60
	30 kg.	10	60
Shoulders
Seated Dumbbell Press	15 kg.	10	60
	15 kg.	10	60
	15 kg.	10	60
Front Dumbbell Raises	8 kg.	10	60
	8 kg.	10	60
	8 kg.	10	60
Lateral Dumbbell Raises	10 kg.	10	60
	10 kg.	10	60
	10 kg.	10	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	-	-	60
Bent-Over Barbell Rows	-	-	60
Cross-Bench Dumbbell Pullovers	-	-	60
Biceps
Standing Dumbbell Curls	10 kg.	10	60
	10 kg.	10	60
	10 kg.	10	60
Zottman Curl	10 kg.	10	60
	10 kg.	10	60
	10 kg.	10	60

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