MASS

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:

teamwork on January 14, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Flat Bench Dumbbell Flyes	30 lbs.	13	60
	30 lbs.	13	60
	30 lbs.	13	60
Cable Crossovers	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Back
Seated Cable Rows	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
Reverse-Grip Bent-Over Barbell Rows	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Cross-Bench Dumbbell Pullovers	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Biceps
Barbell Preacher Curls	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Cable Curls	55 lbs.	11	60
	55 lbs.	11	60
	55 lbs.	11	60
Triceps
Lying Triceps Extensions	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Triceps Cable Pushdowns	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Forearms
Barbell Wrist Curls	50 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Cross-Body Cable Raises	10 lbs.	17	60
	10 lbs.	17	60
	10 lbs.	17	60
Trapezius
Barbell Upright Rows	50 lbs.	8	60
	50 lbs.	8	60
Barbell Shrugs	95 lbs.	10	60
	95 lbs.	10	60
Thighs
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Angled Leg Press	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
	210 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	15 lbs.	15	90
	15 lbs.	15	90
	15 lbs.	15	90
Leg Extensions	50 lbs.	16	90
	50 lbs.	16	90
Calves
Standing Calf Raises	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15
Lower Back
Machine Low Back Extensions	100 lbs.	10	60
	100 lbs.	10	60

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

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