BBUILD

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:

dark_knight on April 22, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	60 lbs.	8	90
	85 lbs.	8	90
	110 lbs.	6	90
	110 lbs.	6	90
Incline Dumbbell Press	30 lbs.	8	90
	30 lbs.	8	90
	35 lbs.	6	90
	40 lbs.	6	90
Flat Bench Dumbbell Flyes	15 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	25 lbs.	10	90
	25 lbs.	10	90
	30 lbs.	10	90
	35 lbs.	10	90
Thighs
Barbell Squats	45 lbs.	10	120
	75 lbs.	8	120
	85 lbs.	8	120
	95 lbs.	6	120
Leg Extensions	60 lbs.	8	90
	60 lbs.	8	90
	60 lbs.	8	90
	60 lbs.	8	90
Angled Leg Press	90 lbs.	8	120
	110 lbs.	8	120
	130 lbs.	8	120
	180 lbs.	8	120
Lying Leg Curls	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Calves
Seated Calf Raises	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	45 lbs.	5	120
	45 lbs.	5	120
	55 lbs.	5	120
Shoulders
Seated Dumbbell Press	20 lbs.	8	90
	25 lbs.	8	90
	25 lbs.	8	90
	25 lbs.	8	90
Lateral Dumbbell Raises	5 lbs.	10	90
	8 lbs.	10	90
	8 lbs.	10	90
	8 lbs.	10	90
Front Dumbbell Raises	8 lbs.	10	90
	8 lbs.	10	90
	10 lbs.	10	90
	15 lbs.	10	90
Back
Wide-Grip Front Pulldowns	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
Close-Grip Pulldowns	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
T-Bar Rows	25 lbs.	10	90
	35 lbs.	10	90
	45 lbs.	10	90
	60 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	20 lbs.	8	90
	25 lbs.	8	90
	25 lbs.	8	90
	25 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90

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