MINE

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:

dmehmel on November 30, 2015

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Workout Category:

Strength Training Only

Workout Type:

Endurance

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	15	60
	155 lbs.	13	60
	185 lbs.	10	60
Incline Dumbbell Press	115 lbs.	12	60
	135 lbs.	10	60
	155 lbs.	8	60
Dumbbell Bench Press	85 lbs.	3	0
	65 lbs.	5	0
	45 lbs.	7	0
	35 lbs.	9	90
Decline Dumbbell Bench Press	-	max	0
Triceps
Lying Triceps Extensions	65 lbs.	max	60
	65 lbs.	max	60
	65 lbs.	max	60
Chest
Parallel-Bar Dips	-	max	60
	-	max	60
	-	max	60
Pec Deck Flyes	90 lbs.	max	60
	100 lbs.	max	60
	100 lbs.	max	60
Pushups: Rotation	-	12	60
Cable Crossovers	40 lbs.	max	60
	40 lbs.	max	60
	40 lbs.	max	60
Triceps
Triceps Cable Pushdowns	40 lbs.	max	60
	40 lbs.	max	60
	40 lbs.	max	60
Chest
Pushups: Close-Grip	-	12	0
Pushups: Wide-Grip	-	12	0
Pushups	-	12	90

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