THE BIG 40

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:
blkopud on January 08, 2011
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Back, Biceps, Chest, Shoulders, Lower Back, Triceps, Thighs, Trapezius, Forearms, Calves
Workout Length:
6 days
Workout Days:
No preference

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Workout Routine Sample

Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Bench Knee Tucks--30
Crunches--30
Side Crunches--30
Bicycle Crunches--30
Reverse Crunches--30
Hanging Knee Tucks--30
Flutter Kicks--30
Back
One-Arm Dumbbell Bent-Over Rows--60
Wide-Grip Front Pulldowns--60
Seated Cable Rows--60
Close-Grip Pulldowns--60
Bent-Over Barbell Rows--60
Machine Seated Rows--60
Lat Pulldown with Neutral Grip--60
Wide-Grip Behind-The-Neck Pulldowns--60
--60
Cross-Bench Dumbbell Pullovers--60
T-Bar Rows--60
Reverse Fly--60
Biceps
Standing Alternate Dumbbell Curls--60
Standing Barbell Curls--60
Seated Hammer Curls--60
Barbell Preacher Curls--60
EZ Curl Bar Curls--60
Cable Curls--60
Incline Dumbbell Curls--60
Suicide Curls--60
Standing Barbell Reverse Curls--60
Barbell One-Arm Biceps Curl--60
Standing Dumbbell Reverse Curls--60
Dumbbell Bicep Curls: Single-Leg--60
Prone Dumbbell Curl--60
Biceps Curl with Tubing--60
Chest
Barbell Bench Press--60
Flat Bench Dumbbell Flyes--60
Machine Chest Press--60
Pushups--60
Dumbbell Flyes--60
Incline Dumbbell Flyes--60
Decline Barbell Press--60
Pushups: Kneeling--60
Parallel-Bar Dips--60
Seated Cable Chest Press--60
Burpees--60
Shoulders
Seated Dumbbell Press--60
Lateral Dumbbell Raises--60
Front Dumbbell Raises--60
Machine Lateral Raises--60
Standing Dumbbell Press--60
Rear Dumbbell Raises--60
Lateral Cable Raises--60
Standing Barbell Press--60
Cross-Body Cable Raises--60
Dumbbell Shoulder Press, Staggered Stance--60
--60
Dumbbell Cross Punch--60
Lower Back
Deadlifts--60
Plate Good Morning--60
Triceps
Triceps Bench Dips--60
Close-Grip Bench Press--60
Reverse-Grip Triceps Extension--60
Supine Triceps Extensions--60
Thighs
Hip Abduction Machine--60
Hip Adduction Machine--60
Seated Machine Leg Press--60
Hack Squats--60
Stiff-Legged Dumbbell Deadlifts--60
Forward Lunges--60
Trapezius
Four Way Neck Machine--60
Forearms
Bar Hold--60
Calves
Seated Dumbbell Calf Raises--60
Standing Barbell Calf Raises--60
Seated Barbell Calf Raises--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Elliptical Trainer0 miles0-
Treadmill Running0 miles0-
Upright Stationary Bike0 miles0-
Recumbent Stationary Bike0 miles0-
Stretching0 miles0-

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