16 WEEK MAX GAIN PROGRAM DAY A1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
drew64
Rating:
 Rating: 4.3/5.0
Created By:
drew64 on May 19, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Chest, Back, Thighs
Description
First of six alternating days in 16 week program. This is a chest and back day

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press120 lbs.960
Back
Bent-Over Barbell Rows100 lbs.960
Chest
Incline Barbell Press120 lbs.960
Back
Bent-Over Barbell Rows100 lbs.960
Chest
Incline Barbell Press120 lbs.960
Back
Bent-Over Barbell Rows100 lbs.960
Chest
Incline Barbell Press120 lbs.960
Back
Bent-Over Barbell Rows100 lbs.960
Chest
Dumbbell Chest Press: Alternating40 lbs.960
Back
Dumbbell Pullovers40 lbs.960
Chest
Dumbbell Chest Press: Alternating40 lbs.960
Back
Dumbbell Pullovers40 lbs.960
Chest
Dumbbell Chest Press: Alternating40 lbs.960
Back
Dumbbell Pullovers40 lbs.960
Chest
Dumbbell Flyes40 lbs.960
Back
Wide-Grip Front Pulldowns120 lbs.960
Chest
Dumbbell Flyes40 lbs.960
Back
Wide-Grip Front Pulldowns120 lbs.960
Chest
Dumbbell Flyes40 lbs.960
Back
Wide-Grip Front Pulldowns120 lbs.960
Thighs
Dumbbell Squats60 lbs.960
Chest
Pushups-max60
Thighs
Dumbbell Squats60 lbs.960
Chest
Pushups-max60
Thighs
Dumbbell Squats60 lbs.960
Chest
Pushups-max60

Workout routine comments

The way I set this up was each of the days you see listed is just that. It is the workout for one day. If you start this on a Monday, for example, do A1 on Mon., B1 on Tues., C1 on Fri., A2 Sat., B2 on Sun., C2 on the following Wed. You do 2 days, rest 2 days, do 3 days, rest 2, then 2 more days, rest 2 more. That is just how I had to set it up with this system. If you take a calander or even a sheet of paper and write down the alpha-numberic routine in that order, you would see the pattern better as a 2-3-2 cycle with a 2 day rest between cycles. With only seven days in a week, it's hard for me to dedicate a specific day of the week keeping in mind a balance for body parts, so this is more of an open schedule that continually revolves from day to day. This routine as a whole is 16 weeks long, split into 4 week cycles. The other 3 cycles switch which days you workout on according to their alpha-numberic code and frequency of body part being worked. The only thing I can say about doing this routine is that you MUST be determined to finish it. This is an advanced routine, not made for someone who will quit after the first few weeks. You will get great results from it, absolutely great results. Remember to have fun.
 
January 24, 2010 at 6:03am
First I would like to say, you workouts sound great and I want to start them on Monday. Im new on this site, so I'm a little confused of why your workouts are split into six days and others are only in one post. Another question I had is your plan says "First of six alternating days in 16 week program" I saw your first six days, but what do you do on the next week?
 
January 23, 2010 at 8:29pm



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