MALE 20-39 MUSCLE BUILDING TRAINING ROUTINE

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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:

markus_101 on October 03, 2011

Users:

4 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Tags:

Mass Gain, Body Build, Muscle

Description

Training for muscle growth requires focus - it's all about consistency, form and intensity. Getting the right training program is the first step to gaining more muscle. We'll set you up with the best routine for maximum lean mass, and provide you with vital information for getting great results.
When you're in the gym, you should be working toward a very specific outcome: gaining more muscle mass. To do so, your training regimen will need to consist primarily of compound lifts that can sculpt massive amounts of muscle. If you're ready to get bigger, let's get started!

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Jump Squats: Body Weight	-	15	60
	-	15	60
Wide Stance Barbell Squat	-	12	60
	-	12	60
	-	12	60
Angled Leg Press	-	12	60
	-	12	60
	-	12	60
Leg Extensions	-	12	60
	-	12	60
	-	12	60
Romanian Deadlift	-	12	60
	-	12	60
	-	12	60
Lying Leg Curls	-	12	60
	-	12	60
	-	12	60
Calves
Calf Presses	-	12	60
	-	12	60
	-	12	60
Standing Calf Raises	-	12	60
	-	12	60
	-	12	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	15	60
	-	15	60
Barbell Bench Press	-	12	60
	-	12	60
	-	12	60
Incline Dumbbell Press	-	12	60
	-	12	60
	-	12	60
Cable Crossovers	-	12	60
	-	12	60
	-	12	60
Parallel-Bar Dips	-	12	60
	-	12	60
	-	12	60
Triceps
Seated Overhead Cable Extensions	-	12	60
	-	12	60
	-	12	60
Abs
Decline Ab Twists	-	12	30
	-	12	30
	-	12	30
Hanging Leg Raises	-	12	30
	-	12	30
	-	12	30

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