MYYYYY WORKOUTTTT

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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Rating:
 Rating: 4.0/5.0
Created By:
maungst20 on March 18, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Biceps, Forearms, Chest, Back, Lower Back
Description
get jacked!!

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press70 lbs.860
70 lbs.860
70 lbs.860
Machine Lateral Raises20 lbs.1160
20 lbs.1160
20 lbs.1160
Trapezius
Barbell Upright Rows45 lbs.860
45 lbs.860
Dumbbell Shrugs30 lbs.1360
30 lbs.1360
Triceps
Machine Triceps Extensions45 lbs.860
45 lbs.860
45 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1360
10 lbs.1360
10 lbs.1360
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press200 lbs.1090
200 lbs.1090
200 lbs.1090
200 lbs.1090
Duck Hack Squats100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
Stiff-Legged Deadlifts30 lbs.1390
30 lbs.1390
Leg Extensions50 lbs.1490
50 lbs.1490
Calves
Calf Presses170 lbs.1060
170 lbs.1060
170 lbs.1060
Biceps
Standing Alternate Dumbbell Curls20 lbs.860
20 lbs.860
20 lbs.860
Seated Hammer Curls15 lbs.1260
15 lbs.1260
15 lbs.1260
Forearms
Barbell Wrist Curls40 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

Workout routine comments

I agree to gain and size u have to use alot more weight then that and machines arent for mass but more for getting cut.
 
January 15, 2011 at 6:46am
I honestly don't see how you can "get jacked" with this routine. You're barely using any weight. 200 lbs on leg press?? Are you kidding me? That's nothing.
 
December 21, 2010 at 8:17am



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