TWITCH STRENGTH

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:

redrojo0311 on March 01, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Shoulders, Biceps, Triceps, Abs

Workout Length:

14 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	21	0
	155 lbs.	12	10
	185 lbs.	10	15
Back
Machine Seated Rows	90 lbs.	21	0
	120 lbs.	12	10
	140 lbs.	10	15
Shoulders
Seated Barbell Front Press	65 lbs.	21	60
	95 lbs.	12	60
	115 lbs.	10	60
Chest
Incline Dumbbell Flyes	20 lbs.	21	0
	30 lbs.	12	10
	35 lbs.	10	15
Back
Dumbbell Pullovers	35 lbs.	21	0
	50 lbs.	12	10
	60 lbs.	10	15
Shoulders
Front Dumbbell Raises	10 lbs.	21	60
	15 lbs.	12	60
	20 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	25	10
	40 lbs.	20	20
	45 lbs.	15	30
Triceps
Triceps Cable Pushdowns	35 lbs.	21	10
	45 lbs.	12	20
	50 lbs.	10	60
Abs
Bridge (Plank)	-	45	15
	-	45	15
Crunches	-	30	15
	-	30	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	5	-

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