BUILD 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:
Michael6 on May 01, 2011
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Abs, Triceps, Thighs, Back, Biceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday
Description
its pretty intense a lot of workouts a lot of reps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press225 lbs.560
235 lbs.560
245 lbs.560
255 lbs.560
Flat Bench Dumbbell Flyes35 lbs.2560
40 lbs.2560
Incline Dumbbell Press50 lbs.1060
60 lbs.1060
70 lbs.1060
80 lbs.1060
Dumbbell Bench Press50 lbs.1060
60 lbs.1060
70 lbs.1060
80 lbs.1060
Pec Deck Flyes100 lbs.1060
110 lbs.1060
120 lbs.1060
130 lbs.1060
Pushups-2560
-2560
Incline Barbell Press135 lbs.560
145 lbs.560
155 lbs.560
165 lbs.560
Incline Dumbbell Flyes35 lbs.2560
40 lbs.2560
Cable Crossovers100 lbs.1060
110 lbs.1060
120 lbs.1060
130 lbs.1060
Decline Barbell Press185 lbs.560
195 lbs.560
205 lbs.560
215 lbs.560
Abs
Crunches--30
Barbell Rollout--30
Bicycle Crunches--30
Side Crunches--30
Flutter Kicks--30
Hanging Knee Tucks--30
Incline Sit-Ups--30
Leg Raises--30
Dumbbell Side Bends--30
Triceps
Triceps Cable Pushdowns100 lbs.1060
110 lbs.1060
120 lbs.1060
130 lbs.1060
One-Arm Dumbbell Kickbacks30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
Triceps Bench Dips-2560
-2560
Seated Overhead Cable Extensions100 lbs.1060
110 lbs.1060
120 lbs.1060
130 lbs.1060
Close-Grip Bench Press135 lbs.560
145 lbs.560
155 lbs.560
165 lbs.560
Dumbbell Lying Triceps Extensions35 lbs.1060
35 lbs.1060
35 lbs.1060
35 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Outdoor Running1 miles0-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Leg Extensions100 lbs.1060
110 lbs.1060
120 lbs.1060
130 lbs.1060
Lying Leg Curls100 lbs.1060
110 lbs.1060
120 lbs.1060
130 lbs.1060
Dumbbell Lunges35 lbs.1560
35 lbs.1560
Seated Machine Leg Press-1060
-1060
-1060
-1060
Barbell Lunges135 lbs.1560
135 lbs.1560
Overhead Squat100 lbs.1060
120 lbs.1060
130 lbs.1060
140 lbs.1060
Squat with Dumbbell Curl on Bosu Ball315 lbs.560
335 lbs.560
350 lbs.560
370 lbs.560
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Outdoor Running1 miles0-

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