LEAN MASS INTERMEDIATE

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:

soccerbr9 on February 23, 2009

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	12	60
	-	10	60
	-	8	60
Dumbbell Lunges	-	12	60
	-	8	60
Stiff-Legged Deadlifts	-	12	60
	-	10	60
	-	8	60
Calves
Standing Calf Raises	-	20	60
	-	20	60
	-	15	60
	-	15	60
Shoulders
Lateral Dumbbell Raises	-	12	60
	-	10	60
	-	8	60
Front Dumbbell Raises	-	12	60
	-	10	60
	-	8	60
Seated Dumbbell Press	-	12	60
	-	10	60
	-	6	60
Modified Shrugs	-	15	60
	-	12	60
	-	10	60
Rear Dumbbell Raises	-	12	60
	-	10	60
	-	8	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Behind-The-Neck Pulldowns	-	12	60
	-	9	60
	-	6	60
Bent-Over Barbell Rows	-	12	60
	-	8	60
Seated Cable Rows	-	12	60
	-	8	60
Close-Grip Pulldowns	-	10	60
	-	6	60
Biceps
Barbell Preacher Curls	-	12	60
	-	9	60
	-	6	60
Seated Hammer Curls	-	12	60
	-	9	60
	-	6	60
Standing Barbell Reverse Curls	-	12	60
	-	8	60

awesome

baileysm

February 25, 2009 at 2:44pm

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