BUILDING BASE MUSCLE

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:

maxpain on August 04, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Triceps, Back, Biceps, Thighs, Shoulders

Description

First month of specific training. Meant to add muscle and create a solid base

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Cable Crossovers	80 lbs.	12	60
	85 lbs.	10	60
	90 lbs.	10	60
	95 lbs.	10	60
Dumbbell Bench Press	40 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	10	60
	55 lbs.	10	60
Pec Deck Flyes	90 lbs.	12	60
	95 lbs.	10	60
	100 lbs.	10	60
	105 lbs.	10	60
Triceps
Dumbbell Triceps Press	30 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	10	60
	45 lbs.	10	60
One-Arm Dumbbell Kickbacks	15 lbs.	12	60
	20 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	12	60
Pushups: Close Grip	-	12	60
	-	10	60
	-	10	60
Reverse-Grip Triceps Extension	80 lbs.	12	60
	85 lbs.	12	60
	90 lbs.	12	60
	95 lbs.	12	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	50 lbs.	12	60
	55 lbs.	10	60
	60 lbs.	10	60
	65 lbs.	10	60
Lat Pulldown with Neutral Grip	80 lbs.	12	60
	85 lbs.	10	60
	90 lbs.	10	60
	95 lbs.	10	60
Seated Cable Rows	80 lbs.	12	60
	90 lbs.	10	60
	95 lbs.	10	60
	100 lbs.	10	60
Wide Grip Front Chin-Ups	-	10	60
	-	10	60
	-	10	60
Biceps
Barbell Preacher Curls	40 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	10	60
	55 lbs.	10	60
EZ Curl Bar Curls	40 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	10	60
	55 lbs.	10	60
Standing Dumbbell Curls	40 lbs.	21	60
	50 lbs.	21	60
	50 lbs.	21	60
Standing Dumbbell Reverse Curls	40 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	10	60
	55 lbs.	10	60

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