MUSCLETECH HARDCORE WORKOUT PLAN

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:

bsm183 on April 11, 2011

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Comments:

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

15 days

Workout Days:

No preference

Description

Muscletech Gackic Leucic and Creakic Hardcore Muscluilding Stack Workout plan.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	15	60
	-	10	60
	-	12	60
	-	8	60
	-	8	60
Incline Dumbbell Press	-	12	60
	-	10	60
	-	8	60
	-	6	60
Parallel-Bar Dips	-	10	60
	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
	-	12	60
Abs
Cable Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
Medicine Ball Rotations	-	40	30
	-	40	30
	-	40	30
	-	40	30
Thighs
Squat with Dumbbell Curl on Bosu Ball	-	20	60
	-	20	60
	-	12	60
	-	10	60
	-	8	60
Seated Machine Leg Press	-	15	60
	-	12	60
	-	10	60
Stiff-Legged Deadlifts	-	12	60
	-	12	60
	-	10	60
	-	10	60
Lying Leg Curls	-	15	60
	-	12	60
	-	12	60
Calves
Standing Calf Raises	-	25	60
	-	20	60
	-	15	60
	-	50	60
Back
Wide Grip Front Chin-Ups	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Bent-Over Barbell Rows	-	12	60
	-	10	60
	-	8	60
	-	6	60
Close-Grip Pulldowns	-	12	60
	-	10	60
	-	8	60
	-	25	60
Lower Back
Deadlifts	-	12	60
	-	10	60
	-	8	60
Biceps
Standing Barbell Curls	-	21	60
	-	21	60
	-	21	60
	-	21	60
Seated Curls	-	20	60
	-	20	60
	-	20	60
Shoulders
Seated Dumbbell Press	-	12	60
	-	12	60
	-	10	60
	-	8	60
	-	6	60
Lateral Dumbbell Raises	-	15	60
	-	12	60
	-	10	60
	-	8	60
Rear Dumbbell Raises	-	12	60
	-	10	60
	-	8	60
	-	8	60
Triceps
Close-Grip Bench Press	-	12	60
	-	12	60
	-	10	60
	-	8	60
	-	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	15	60
	-	10	60
	-	12	60
	-	8	60
	-	8	60
Incline Dumbbell Press	-	12	60
	-	10	60
	-	8	60
	-	6	60
Parallel-Bar Dips	-	10	60
	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
	-	12	60
Abs
Cable Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
Medicine Ball Rotations	-	40	30
	-	40	30
	-	40	30
	-	40	30
Thighs
Squat with Dumbbell Curl on Bosu Ball	-	20	60
	-	20	60
	-	12	60
	-	10	60
	-	8	60
Seated Machine Leg Press	-	15	60
	-	12	60
	-	10	60
Stiff-Legged Deadlifts	-	12	60
	-	12	60
	-	10	60
	-	10	60
Lying Leg Curls	-	15	60
	-	12	60
	-	12	60
Calves
Standing Calf Raises	-	25	60
	-	20	60
	-	15	60
	-	50	60
Back
Wide Grip Front Chin-Ups	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Bent-Over Barbell Rows	-	12	60
	-	10	60
	-	8	60
	-	6	60
Close-Grip Pulldowns	-	12	60
	-	10	60
	-	8	60
	-	25	60
Lower Back
Deadlifts	-	12	60
	-	10	60
	-	8	60
Biceps
Standing Barbell Curls	-	21	60
	-	21	60
	-	21	60
	-	21	60
Seated Curls	-	20	60
	-	20	60
	-	20	60
Shoulders
Seated Dumbbell Press	-	12	60
	-	12	60
	-	10	60
	-	8	60
	-	6	60
Lateral Dumbbell Raises	-	15	60
	-	12	60
	-	10	60
	-	8	60
Rear Dumbbell Raises	-	12	60
	-	10	60
	-	8	60
	-	8	60
Triceps
Close-Grip Bench Press	-	12	60
	-	12	60
	-	10	60
	-	8	60
	-	8	60

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