LOOKING GOOD

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:

thebear031 on February 08, 2015

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Calves, Back, Biceps, Abs, Shoulders, Thighs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

Tags:

size, strength, intermediate

Description

A 4 day a week program designed to get the muscles working hard and increasing in size and strength.

Combine this with low level cardio and an appropriate diet will help reduce body fat and help the muslces become more defined.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	30 kg.	6	60
	30 kg.	6	60
	30 kg.	6	60
Incline Barbell Press	30 kg.	6	60
	30 kg.	6	60
	30 kg.	6	60
Incline Dumbbell Flyes	10 kg.	6	60
	10 kg.	6	60
Triceps
Lying Triceps Extensions	10 kg.	6	60
	10 kg.	6	60
	10 kg.	6	60
Calves
Seated Calf Raises	50 kg.	15	60
	50 kg.	15	60
	50 kg.	15	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	45 kg.	6	60
	45 kg.	6	60
	45 kg.	6	60
Straight Arm Cable Pulldown	25 kg.	6	60
	25 kg.	6	60
	25 kg.	6	60
Biceps
Standing Barbell Curls	25 kg.	8	60
	25 kg.	8	60
	25 kg.	8	60
	25 kg.	8	60
Incline Dumbbell Curls	12 kg.	6	60
	12 kg.	6	60
	12 kg.	6	60
Abs
Crunches	-	25	45
	-	25	45
	-	25	45
Hanging Knee Tucks	-	10	30
	-	10	30
	-	10	30

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