WEIGHT/MASS GAINER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
oliver_nick on February 21, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1260
35 lbs.1260
35 lbs.1260
Incline Dumbbell Flyes30 lbs.1160
30 lbs.1160
30 lbs.1160
Triceps
Lying Triceps Extensions65 lbs.860
65 lbs.860
65 lbs.860
Triceps Cable Pushdowns50 lbs.1260
50 lbs.1260
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Medicine Ball Rotations--20
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
85% Max Cycling (RPE 6)0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press230 lbs.1090
230 lbs.1090
230 lbs.1090
230 lbs.1090
Leg Extensions--90
--90
--90
--90
Lying Leg Curls--90
--90
--90
Lunges: Front to Balance--90
--90
Calves
Standing Calf Raises200 lbs.1060
200 lbs.1060
Seated Calf Raises55 lbs.1360
55 lbs.1360
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
110 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

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