RUERUE MASS GAIN TRAINING

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:

LDelarue on May 01, 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:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	-	8	60
	-	8	60
	-	8	60
	-	8	60
Barbell Lunges	-	10	60
	-	10	60
	-	10	60
Seated Machine Leg Press	-	12	60
	-	12	60
	-	12	60
Leg Extensions	-	15	60
	-	15	60
	-	15	60
Lying Leg Curls	-	8	60
	-	8	60
	-	8	60
Seated Leg Curls	-	10	60
	-	10	60
	-	10	60
Calves
Standing Calf Raises	-	12	60
	-	12	60
	-	12	60
Seated Calf Raises	-	15	60
	-	15	60
	-	15	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	-	8	60
	-	8	60
	-	8	60
	-	8	60
Machine Chest Press	-	10	60
	-	10	60
	-	10	60
Pec Deck Flyes	-	10	60
	-	10	60
	-	10	60
Cable Crossovers	-	12	60
	-	12	60
	-	12	60
Triceps
Lying Triceps Extensions	-	8	60
	-	8	60
	-	8	60
Weighted Parallel-Bar Dips	-	10	60
	-	10	60
	-	10	60
Bent-Over Triceps Cable Extension	-	12	60
	-	12	60
	-	12	60
Abs
Cable Crunches	-	20	30
	-	20	30
Hanging Knee Tucks	-	15	30
	-	15	30

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