16 WEEK MAX GAIN PROGRAM DAY A2

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

drew64 on May 19, 2009

Users:

17 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Back, Shoulders

Description

Day 4, 16 week program. Inverted row in this workout is done underhand.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	170 lbs.	5	60
	170 lbs.	5	60
	170 lbs.	5	60
	170 lbs.	5	60
	170 lbs.	5	60
Back
Inverted Row	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60
Chest
Incline Dumbbell Press	60 lbs.	5	60
	60 lbs.	5	60
	60 lbs.	5	60
	60 lbs.	5	60
Back
One-Arm Dumbbell Bent-Over Rows	60 lbs.	5	60
	60 lbs.	5	60
	60 lbs.	5	60
	60 lbs.	5	60
	60 lbs.	5	60
Chest
Pec Deck Flyes	30 lbs.	5	60
	30 lbs.	5	60
	30 lbs.	5	60
	30 lbs.	5	60
Back
Seated Cable Rows	80 lbs.	5	60
	80 lbs.	5	60
	80 lbs.	5	60
	80 lbs.	5	60
Shoulders
Dumbbell Cross Punch	20 lbs.	5	60
	20 lbs.	5	60
	20 lbs.	5	60

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