DAN'S WEIGHT GAIN

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:

dtenor on May 01, 2012

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Triceps, Shoulders, Back, Biceps, Forearms, Calves, Abs

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	125 lbs.	8	60
	135 lbs.	6	60
	115 lbs.	12	60
Incline Dumbbell Press	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Pec Deck Flyes	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Triceps
Seated Overhead Cable Extensions	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Pushups: Close Grip	-	20	60
	-	20	60
	-	20	60
Shoulders
Seated Dumbbell Press	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Lateral Dumbbell Raises	40 lbs.	12	60
	40 lbs.	12	60
Cross-Body Cable Raises	40 lbs.	12	60
	40 lbs.	12	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	125 lbs.	12	60
	125 lbs.	12	60
Close-Grip Pulldowns	125 lbs.	12	60
	125 lbs.	12	60
Standing Cable Rows	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
Standing Cable Pulldowns	120 lbs.	12	60
	120 lbs.	12	60
Reverse Fly	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
Biceps
EZ Bar Preacher Curls	65 lbs.	12	60
	65 lbs.	12	60
	55 lbs.	15	60
Standing Dumbbell Hammer Curls	40 lbs.	16	60
	40 lbs.	16	60
	40 lbs.	16	60
Forearms
Barbell Wrist Curls	40 lbs.	10	60
	40 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	2 miles	20	-

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