MASS GAINING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

trey35406 on January 30, 2013

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday

Description

Mass-building 4-day workout with just a little cardio.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Ups	-	5	60
	-	5	120
One-Arm Dumbbell Bent-Over Rows	-	12	60
	-	10	60
	-	8	120
Lat Pulldown with Neutral Grip	-	10	60
	-	8	60
	-	8	120
Bent-Over Barbell Rows	-	10	60
	-	10	60
	-	8	120
Machine Seated Rows	-	10	60
	-	10	60
	-	10	60
	-	6	180
Biceps
EZ Curl Bar Curls	-	10	60
	-	10	60
	-	10	120
Concentration Curls	-	10	60
	-	10	60
	-	10	120
Seated Hammer Curls	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0 miles	3	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	10	60
	-	8	60
	-	6	60
	-	4	120
Incline Dumbbell Press	-	12	60
	-	10	60
	-	8	120
Decline Barbell Press	-	10	60
	-	8	60
	-	6	120
Pec Deck Flyes	-	15	60
	-	12	60
	-	12	180
Triceps
Close-Grip Bench Press	-	12	60
	-	12	60
	-	10	120
One-Arm Dumbbell Kickbacks	-	12	60
	-	10	60
	-	8	120
Weighted Parallel-Bar Dips	-	10	60
	-	8	60
	-	6	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	3	-

No comments have been posted yet.