BODY BUILDERS

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:

kyranS on July 30, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Behind-The-Neck Pulldowns	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Chest
Barbell Bench Press	33 lbs.	10	60
	33 lbs.	10	60
	37 lbs.	6	60
Forearms
Barbell Wrist Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Triceps
Dumbbell Lying Triceps Extensions	10 lbs.	15	60
	10 lbs.	15	60
	12 lbs.	10	60
Lower Back
Deadlifts	37 lbs.	10	60
	37 lbs.	10	60
	45 lbs.	8	60
Shoulders
Seated Barbell Front Press	20 lbs.	10	60
	20 lbs.	10	60
	24 lbs.	8	60
Trapezius
Dumbbell Shrugs	12 lbs.	30	60
	12 lbs.	30	60
	14 lbs.	20	60
Biceps
EZ Bar Curls with Wide Grip	24 lbs.	10	60
	24 lbs.	10	60
	28 lbs.	8	60
Abs
Crunches	-	25	30
	-	25	30
Side-Ups	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Spiderman Mountain Climbers	0 miles	2	-
Jog in Place	0 miles	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	10	60
	20 lbs.	10	60
	24 lbs.	8	60
Calves
Standing Calf Raises	33 lbs.	10	60
	33 lbs.	10	60
	33 lbs.	10	60
Chest
Dumbbell Bench Press	10 lbs.	10	60
	10 lbs.	10	60
	12 lbs.	8	60
Forearms
Barbell Wrist Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Lower Back
Good Mornings	17 lbs.	10	60
	17 lbs.	10	60
	17 lbs.	10	60
Shoulders
Dumbbell Arnold Shoulder Press	10 lbs.	10	60
	10 lbs.	10	60
	12 lbs.	8	60
Trapezius
Dumbbell Shrugs	12 lbs.	30	60
	12 lbs.	30	60
	20 lbs.	15	60
Triceps
One-Arm Dumbbell Kickbacks	7 lbs.	10	60
	7 lbs.	10	60
	10 lbs.	8	60
Biceps
EZ Bar Curls with Close Grip	24 lbs.	10	60
	24 lbs.	10	60
	28 lbs.	8	60
Abs
Side Crunches	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jog in Place	0 miles	5	-
Spiderman Mountain Climbers	0 miles	2	-

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