MASS AND STRENGHT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
chrstphrl on July 20, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Triceps, Forearms, Abs, Thighs, Calves, Back, Chest, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
EZ Curl Bar Curls90 lbs.560
100 lbs.460
110 lbs.360
120 lbs.260
130 lbs.160
Triceps
Bent-Over Triceps Cable Extension70 lbs.560
80 lbs.460
90 lbs.360
100 lbs.260
110 lbs.160
Biceps
Barbell Preacher Curls70 lbs.560
80 lbs.460
90 lbs.360
100 lbs.260
110 lbs.160
Triceps
Decline Triceps Extension50 lbs.560
60 lbs.460
70 lbs.360
80 lbs.260
90 lbs.160
Biceps
Cable Curls60 lbs.560
70 lbs.460
80 lbs.360
90 lbs.260
110 lbs.160
Triceps
Triceps Cable Pushdowns40 lbs.560
50 lbs.460
60 lbs.360
70 lbs.260
80 lbs.160
Forearms
Barbell Reverse Wrist Curls45 lbs.7560
60 lbs.5060
Barbell Wrist Curls45 lbs.7560
60 lbs.5060
Abs
Bicycle Crunches-3030
-3030
Bridge (Plank)-3030
-3030
Cable Crunches40 lbs.530
50 lbs.430
60 lbs.330
70 lbs.230
80 lbs.130
Flutter Kicks-5030
-5030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Hack Squat70 lbs.560
80 lbs.460
90 lbs.360
100 lbs.260
110 lbs.160
Barbell Lunges100 lbs.560
110 lbs.460
120 lbs.360
130 lbs.260
140 lbs.160
Barbell Thrusters100 lbs.560
110 lbs.460
120 lbs.360
130 lbs.260
140 lbs.160
Front Squats100 lbs.560
110 lbs.460
120 lbs.360
130 lbs.260
140 lbs.160
Lying Leg Curls70 lbs.560
80 lbs.460
90 lbs.360
100 lbs.260
110 lbs.160
Calves
Donkey Calf Raises100 lbs.3060
110 lbs.2560
120 lbs.2060
Seated Dumbbell Calf Raises100 lbs.3060
110 lbs.2560
120 lbs.2060
Standing Barbell Calf Raises100 lbs.3060
110 lbs.2560
120 lbs.2060

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