MASS GAINER 2

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:

Bigpapi34 on September 14, 2012

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	-	8	60
	-	8	60
	-	8	60
Lateral Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Machine Lateral Raises	-	12	60
	-	12	60
Machine Shoulder Press	-	8	60
	-	8	60
	-	8	60
Trapezius
Barbell Upright Rows	-	12	60
	-	12	60
	-	12	60
Dumbbell Shrugs	-	10	60
	-	10	60
	-	10	60
Abs
Machine Crunches	-	15	30
	-	15	30
Machine Side Twists	-	20	30
	-	20	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	10	60
	-	8	60
	-	8	60
	-	6	60
Hack Squats	-	8	60
	-	8	60
Angled Leg Press	-	10	60
	-	8	60
	-	8	60
Lying Leg Curls	-	12	60
	-	12	60
	-	12	60
Lower Back
Deadlifts	-	12	60
	-	10	60
	-	10	60
Machine Low Back Extensions	-	12	60
	-	10	60
	-	8	60
Back Extensions	-	15	60
	-	15	60
Calves
Standing Calf Raises	-	25	60
	-	25	60
Forearms
Dumbbell Wrist Curls	-	30	60
	-	40	60
Barbell Wrist Curls	-	30	60
	-	40	60

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