This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
hardbody4life44
Rating:
 Unrated
Created By:
hardbody4life44 on December 12, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Biceps, Triceps, Thighs, Shoulders, Trapezius, Calves, Lower Back, Abs
Tags:
30
Description
5 to 10% fat. want to gain 30pounds of sold muscle

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press165 lbs.860
165 lbs.860
165 lbs.860
Flat Bench Dumbbell Flyes50 lbs.1160
50 lbs.1160
Back
Seated Cable Rows155 lbs.860
155 lbs.860
155 lbs.860
Wide-Grip Front Pulldowns140 lbs.1060
140 lbs.1060
Biceps
Standing Barbell Curls90 lbs.860
90 lbs.860
90 lbs.860
Triceps
One-Dumbbell Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
Thighs
Barbell Lunges65 lbs.1090
65 lbs.1090
65 lbs.1090
Standing Leg Curls25 lbs.1390
25 lbs.1390
25 lbs.1390
Shoulders
Machine Shoulder Press130 lbs.860
130 lbs.860
130 lbs.860
Trapezius
Barbell Upright Rows75 lbs.860
75 lbs.860
Calves
Calf Presses260 lbs.1060
260 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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