SHOULDER-TRAP

This workout has been deleted

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:

carlsonm on March 25, 2016

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Shoulders, Trapezius, Thighs, Chest, Triceps, Abs, Calves, Lower Back, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Lateral Dumbbell Raises	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Front Dumbbell Raises	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Machine Shoulder Press	80 lbs.	10	60
	85 lbs.	10	60
	90 lbs.	10	60
	95 lbs.	10	60
	100 lbs.	10	60
Machine Rear Deltoid Extensions	30 lbs.	10	60
	35 lbs.	10	60
	40 lbs.	10	60
Trapezius
Dumbbell Shrugs	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Thighs
Seated Machine Leg Press	90 lbs.	15	60
	110 lbs.	12	60
	130 lbs.	20	60
	190 lbs.	20	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	8	60
	140 lbs.	8	60
	140 lbs.	8	60
Flat Bench Dumbbell Flyes	45 lbs.	11	60
	45 lbs.	11	60
Pec Deck Flyes	90 lbs.	10	60
	90 lbs.	10	60
Triceps
Machine Triceps Extensions	115 lbs.	8	60
	115 lbs.	8	60
Triceps Cable Pushdowns	85 lbs.	10	60
	85 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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