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Use this Workout Plan

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:

dbmd on May 20, 2011

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	100 lbs.	10	60
Close-Grip Pulldowns	90 lbs.	10	60
Cleans	65 lbs.	5	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	20	60
Suicide Curls	10 lbs.	10	60
Zottman Curl	15 lbs.	20	60
Calves
Standing Calf Raises	150 lbs.	6	60
Seated Calf Raises	35 lbs.	12	60
Chest
Barbell Bench Press	115 lbs.	5	60
Dumbbell Flyes	15 lbs.	5	60
Dumbbell Bench Press	30 lbs.	5	60
Forearms
Barbell Reverse Wrist Curls	20 lbs.	10	60
Bar Hold	130 lbs.	5	45
Lower Back
Deadlifts	100 lbs.	4	60
Good Mornings	75 lbs.	8	60
Shoulders
Seated Dumbbell Press	25 lbs.	6	60
Lateral Dumbbell Raises	10 lbs.	8	60
Trapezius
Dumbbell Shrugs	35 lbs.	10	60
Barbell Upright Rows	95 lbs.	5	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
One-Arm Dumbbell Extensions	45 lbs.	8	60
Close-Grip Bench Press	105 lbs.	5	60
Thighs
Angled Leg Press	205 lbs.	8	60
Leg Extensions	90 lbs.	8	60
Lying Leg Curls	90 lbs.	8	60
Seated Leg Curls	90 lbs.	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	100 lbs.	10	60
Close-Grip Pulldowns	90 lbs.	10	60
Wide Grip Front Chin-Ups	-	8	60
Cleans	65 lbs.	5	60
Chinup	-	8	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	20	60
Suicide Curls	10 lbs.	10	60
Zottman Curl	15 lbs.	20	60
Calves
Standing Calf Raises	150 lbs.	6	60
Seated Calf Raises	35 lbs.	12	60
Chest
Barbell Bench Press	115 lbs.	5	60
Dumbbell Flyes	15 lbs.	5	60
Dumbbell Bench Press	30 lbs.	5	60
Cable Crossovers	-	10	60
Forearms
Barbell Reverse Wrist Curls	20 lbs.	10	60
Bar Hold	130 lbs.	5	45
Lower Back
Deadlifts	100 lbs.	4	60
Good Mornings	75 lbs.	8	60
Reverse Hyperextension	-	15	60
Shoulders
Seated Dumbbell Press	25 lbs.	6	60
Lateral Dumbbell Raises	10 lbs.	8	60
Thighs
Dumbbell Squats	45 lbs.	5	60
Angled Leg Press	205 lbs.	8	60
Trapezius
Dumbbell Shrugs	35 lbs.	10	60
Barbell Upright Rows	95 lbs.	5	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
One-Arm Dumbbell Extensions	45 lbs.	8	60
Close-Grip Bench Press	105 lbs.	5	60
Back
Wide-Grip Front Pulldowns	100 lbs.	10	60
Close-Grip Pulldowns	90 lbs.	10	60
Wide Grip Front Chin-Ups	-	8	60
Cleans	65 lbs.	5	60
Chinup	-	8	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	20	60
Suicide Curls	10 lbs.	10	60
Zottman Curl	15 lbs.	20	60
Calves
Standing Calf Raises	150 lbs.	6	60
Seated Calf Raises	35 lbs.	12	60
Chest
Barbell Bench Press	115 lbs.	5	60
Dumbbell Flyes	15 lbs.	5	60
Dumbbell Bench Press	30 lbs.	5	60
Cable Crossovers	-	10	60
Forearms
Barbell Reverse Wrist Curls	20 lbs.	10	60
Bar Hold	130 lbs.	5	45
Lower Back
Deadlifts	100 lbs.	4	60
Good Mornings	75 lbs.	8	60
Reverse Hyperextension	-	15	60
Shoulders
Seated Dumbbell Press	25 lbs.	6	60
Lateral Dumbbell Raises	10 lbs.	8	60
Thighs
Dumbbell Squats	45 lbs.	5	60
Angled Leg Press	205 lbs.	8	60
Trapezius
Dumbbell Shrugs	35 lbs.	10	60
Barbell Upright Rows	95 lbs.	5	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
One-Arm Dumbbell Extensions	45 lbs.	8	60
Close-Grip Bench Press	105 lbs.	5	60

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