EXTREME MUSCLE BUILDING

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

MisplacedTexan on June 30, 2017

Users:

1 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Back, Shoulders, Trapezius, Biceps, Triceps, Thighs, Calves, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

Get the body you want by pushing yourself etemely hard, doing a full week of workouts twice in one same week. Get the muscles sore early and often to increase bulk and build muscle fast. Recovery is at least 20 minutes of cardio each day, and water is very important. * INCREASE ALL WEIGHT BY 5 POUND EVERY 30 DAYS!

Mondays = Chest & Back

Tuesdays = Shouldrs, Arms & Legs

Wednesdays = Abs & Cardo

Thursdays = Chest & Back

Fridays = Shouders, Arm, & Legs

Saturday = Abs & Cardo

Sunday = Much deserved rest.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	40 lbs.	15	60
	45 lbs.	10	60
	50 lbs.	8	60
	55 lbs.	6	60
Incline Barbell Press	40 lbs.	15	60
	45 lbs.	12	60
	50 lbs.	10	60
	60 lbs.	8	60
Incline Dumbbell Flyes	20 lbs.	15	60
	25 lbs.	10	60
	30 lbs.	10	60
Decline Pushups	-	15	60
	-	15	60
	-	15	60
Back
Wide-Grip Front Pulldowns	65 lbs.	15	60
	80 lbs.	10	60
	65 lbs.	8	60
	90 lbs.	6	60
Machine Seated Rows	30 lbs.	10	60
	40 lbs.	10	60
	50 lbs.	10	60
Straight Arm Cable Pulldown	10 lbs.	10	60
	25 lbs.	10	60
	35 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	30 lbs.	10	60
	40 lbs.	10	60
	50 lbs.	10	60
Close-Grip Pulldowns	30 lbs.	12	60
	35 lbs.	12	60
	40 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Dumbbell Arnold Shoulder Press	15 lbs.	15	60
	20 lbs.	12	60
	25 lbs.	10	60
	30 lbs.	6	60
Trapezius
Dumbbell Upright Rows	10 lbs.	10	60
	25 lbs.	10	60
	30 lbs.	10	60
Shoulders
Plate Pickup Overhead Lift	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Lateral Dumbbell Raises	5 lbs.	12	60
	10 lbs.	10	60
	15 lbs.	8	60
Front Dumbbell Raises	10 lbs.	10	60
	20 lbs.	10	60
	25 lbs.	10	60
Rear Dumbbell Raises	5 lbs.	8	60
	10 lbs.	8	60
	15 lbs.	8	60
Biceps
Single-Arm Standing Cable Curl	15 lbs.	15	60
	20 lbs.	10	60
	25 lbs.	8	60
	30 lbs.	6	60
Standing Alternate Dumbbell Curls	15 lbs.	8	60
	20 lbs.	8	60
	25 lbs.	8	60
	30 lbs.	8	60
Cable Curls	60 lbs.	15	60
	70 lbs.	15	60
	80 lbs.	15	60
Triceps
Close-Grip Bench Press	30 lbs.	15	60
	40 lbs.	12	60
	50 lbs.	10	60
	60 lbs.	8	60
Triceps Cable Pushdowns	80 lbs.	15	60
	90 lbs.	15	60
	100 lbs.	10	60
	110 lbs.	8	60
Cable Triceps Kickbacks	15 lbs.	15	60
	20 lbs.	15	60
	25 lbs.	15	60
One-Dumbbell Triceps Extensions	5 lbs.	15	60
	10 lbs.	10	60
	15 lbs.	8	60
Thighs
Seated Machine Leg Press	150 lbs.	15	60
	180 lbs.	10	60
	210 lbs.	8	60
	180 lbs.	6	60
	180 lbs.	12	60
Calves
Standing Calf Raises	75 lbs.	15	60
	90 lbs.	10	60
	105 lbs.	8	60
	90 lbs.	6	60
	75 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	0

Workout routine comments

No comments have been posted yet.

EXTREME MUSCLE BUILDING

Workout Routine Sample

Workout routine comments

Other People using this workout program