BUILDER

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:

littlemanjake on August 16, 2011

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Abs, Back, Biceps, Shoulders, Triceps

Workout Length:

90 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	5	60
	155 lbs.	5	60
	185 lbs.	5	60
	205 lbs.	5	60
Flat Bench Dumbbell Flyes	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Incline Dumbbell Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Machine Chest Press	185 lbs.	8	60
	185 lbs.	8	60
Dumbbell Bench Press	50 lbs.	8	60
	50 lbs.	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	30
	-	30	30
Bench Knee Tucks	-	15	30
	-	15	30
Side Crunches	-	15	30
	-	15	30
Bicycle Crunches	-	10	30
	-	10	30
Machine Crunches	-	20	30
	-	20	30

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