GAINING MASS - FAT LOSS

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:

darrendavid on August 25, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Shoulders, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	50 lbs.	10	60
	60 lbs.	10	60
	50 lbs.	10	60
Back
Seated Cable Rows	80 lbs.	10	60
	100 lbs.	10	60
	80 lbs.	10	60
Chest
Cable Crossovers	22 lbs.	10	60
	26 lbs.	10	60
	22 lbs.	10	60
Back
Seated Cable Pulldowns	80 lbs.	10	60
	100 lbs.	10	60
	80 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	15 lbs.	10	60
	17 lbs.	10	60
	15 lbs.	10	60
Biceps
Standing Dumbbell Curls	25 lbs.	10	60
	27 lbs.	10	60
	25 lbs.	10	60
	22 lbs.	5	60
Machine Preacher Curls	30 lbs.	10	60
Triceps
Triceps Parallel-Bar Dips	-	12	60
	-	11	60
	-	10	60

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	30	-

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darrendavid
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