STRENGTH TRAINING AND 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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Rating:
 Unrated
Created By:
dfghdfgh on March 27, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Shoulders, Trapezius, Back, Triceps, Biceps, Forearms, Abs, Thighs, Lower Back, Calves
Workout Length:
6 days
Workout Days:
No preference

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press-100
-80
-80
-60
-40
Incline Barbell Press-100
-80
-80
-60
-40
Shoulders
Seated Dumbbell Press-100
-80
-60
-40
Trapezius
Barbell Upright Rows-100
-80
-60
-40
Back
Bent-Over Barbell Rows-100
-80
-60
-40
Triceps
Triceps Bench Dips-200
-150
-150
Biceps
Standing Hammer Curls-100
-80
-60
-40
Forearms
Barbell Wrist Curls-150
-150
-120
-120
-100
-100
Abs
Bridge (Plank)-3030
-3030
Weighted Crunch-2530
-2530
Chest
Pushups-400
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats-100
-80
-80
-60
-40
Dumbbell Lunges-100
-80
-80
-60
-40
Lower Back
Deadlifts-100
-80
-80
-60
-40
Thighs
Leg Extensions-100
-80
-60
-40
Lying Leg Curls-120
-100
-80
-60
Calves
Standing Calf Raises-150
-120
-100
-100
-80
-60
Abs
Reverse Crunches-2530
-2530
Leg Lifts-2530
-2530

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