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.
no_photo
Rating:
 Unrated
Created By:
maxpain on August 04, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Cable Crossovers80 lbs.1260
85 lbs.1060
90 lbs.1060
95 lbs.1060
Dumbbell Bench Press40 lbs.1260
45 lbs.1060
50 lbs.1060
55 lbs.1060
Pec Deck Flyes90 lbs.1260
95 lbs.1060
100 lbs.1060
105 lbs.1060
Triceps
Dumbbell Triceps Press30 lbs.1260
35 lbs.1060
40 lbs.1060
45 lbs.1060
One-Arm Dumbbell Kickbacks15 lbs.1260
20 lbs.1260
25 lbs.1260
30 lbs.1260
Pushups: Close Grip-1260
-1060
-1060
Reverse-Grip Triceps Extension80 lbs.1260
85 lbs.1260
90 lbs.1260
95 lbs.1260
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent-Over Barbell Rows50 lbs.1260
55 lbs.1060
60 lbs.1060
65 lbs.1060
Lat Pulldown with Neutral Grip80 lbs.1260
85 lbs.1060
90 lbs.1060
95 lbs.1060
Seated Cable Rows80 lbs.1260
90 lbs.1060
95 lbs.1060
100 lbs.1060
Wide Grip Front Chin-Ups-1060
-1060
-1060
Biceps
Barbell Preacher Curls40 lbs.1260
45 lbs.1060
50 lbs.1060
55 lbs.1060
EZ Curl Bar Curls40 lbs.1260
45 lbs.1060
50 lbs.1060
55 lbs.1060
Standing Dumbbell Curls40 lbs.2160
50 lbs.2160
50 lbs.2160
Standing Dumbbell Reverse Curls40 lbs.1260
45 lbs.1060
50 lbs.1060
55 lbs.1060

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