D1 DB WORKOUT, OFF-SEASON..

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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Rating:
 Unrated
Created By:
ng4life27 on December 15, 2013
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Back, Biceps, Forearms, Chest, Triceps, Thighs, Calves
Workout Length:
14 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Barbell Push Press145 lbs.660
145 lbs.660
150 lbs.660
Seated Dumbbell Press-1060
-1060
-860
Front Dumbbell Raises20 lbs.1260
20 lbs.1260
Cross-Body Cable Raises-860
-860
-860
Machine Shoulder Press-1060
-1060
-1060
Trapezius
Barbell Upright Rows95 lbs.860
95 lbs.860
100 lbs.860
Dumbbell Shrugs90 lbs.1060
90 lbs.1060
90 lbs.1060
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Barbell Hang Clean-560
-560
-360
-360
Barbell Hang Snatch115 lbs.560
115 lbs.560
One-Arm Dumbbell Bent-Over Rows-860
-860
-860
Machine Overhead Pulldown180 lbs.860
-860
-860
Back Extension with Lower Trap Raise-1060
-1060
-1060
Biceps
Standing Barbell Curls85 lbs.860
85 lbs.860
85 lbs.860
Seated Hammer Curls-860
-860
-860
Machine Preacher Curls90 lbs.860
-860
-860
Standing Alternate Dumbbell Curls35 lbs.1260
35 lbs.1260
40 lbs.1260
Forearms
Barbell Wrist Curls65 lbs.2060
65 lbs.2060

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