MUSCLE 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:

qwerqwer on March 17, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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	-	4	60
Incline Barbell Press	-	4	60
Pushups	-	5	60
Machine Chest Press	-	4	60
Shoulders
Seated Dumbbell Press	-	4	60
Trapezius
Barbell Shrugs	-	4	60
Back
Seated Cable Rows	-	4	60
One-Arm Dumbbell Bent-Over Rows	-	4	60
Lat Pulldown with Neutral Grip	-	4	60
Wide-Grip Front Pulldowns	-	4	60
Cleans	-	4	60
Trapezius
Barbell Upright Rows	-	4	60
Triceps
Triceps Bench Dips	-	5	60
Biceps
Standing Hammer Curls	-	4	60
Forearms
Barbell Wrist Curls	-	-	60
Abs
Bridge (Plank)	-	3	30
Side Plank	-	3	30
Weighted Crunch	-	2	30
Bicycle Crunches	-	2	30
Crunch Twists	-	2	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	-	4	60
Dumbbell Lunges	-	4	60
Stiff-Legged Deadlifts	-	4	60
Leg Extensions	-	4	60
Lying Leg Curls	-	4	60
Calves
Standing Barbell Calf Raises	-	6	60
Abs
Leg Lifts	-	3	30
Plank with Alternating Leg Lift	-	4	30
Reverse Crunches	-	3	30

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