MASS BUILDER

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:

bull42473 on July 08, 2014

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	185 lbs.	15	60
	205 lbs.	8	60
	205 lbs.	8	60
	205 lbs.	8	60
	205 lbs.	8	60
	205 lbs.	8	60
	205 lbs.	8	60
	205 lbs.	8	60
	205 lbs.	8	60
Dumbbell Bench Press	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Pushups: Plyometric	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
Back
Reverse-Grip Bent-Over Barbell Rows	115 lbs.	15	60
	155 lbs.	8	60
	155 lbs.	8	60
	155 lbs.	8	60
	155 lbs.	8	60
	155 lbs.	8	60
	155 lbs.	8	60
	155 lbs.	8	60
	155 lbs.	8	60
One-Arm Dumbbell Bent-Over Rows	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Cross-Bench Dumbbell Pullovers	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
Pull Ups	-	8	60
	-	8	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	6	-
Cool Down	0 miles	6	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
Step-Ups	-	40	60
	-	40	60
	-	40	60
	-	40	60
	-	40	60
Jump Squats: Body Weight	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
Lower Back
Deadlifts	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
Good Mornings	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
Thighs
Stiff-Legged Deadlifts	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
Calves
Standing Calf Raises	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
Standing Calf Raise (no weight)	-	40	60
	-	40	60
	-	40	60
	-	40	60
	-	40	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0 miles	6	-
Cool Down	0 miles	6	-

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