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:
milatto27 on March 10, 2012
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Thighs, Calves, Back, Trapezius, Biceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Thursday, Friday
Description

build lean mass, for a upcoming football player

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press-2060
Flat Bench Dumbbell Flyes-1560
Incline Dumbbell Press-1060
Shoulders
Lateral Dumbbell Raises-1560
-1560
-1560
Front Dumbbell Raises-1560
-1560
-1560
Seated Dumbbell Press-1560
-1560
-1560
Triceps
Triceps Cable Pushdowns-1560
-1560
-1560
One-Arm Dumbbell Kickbacks-1560
-1560
-1560
Reverse-Grip Triceps Extension-1560
-1560
-1560
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats-2060
-1560
-1060
Leg Extensions-1560
-1560
-1560
Seated Machine Leg Press-1560
-1560
-1560
Calves
Standing Calf Raises-2060
-2060
-2060
Seated Calf Raises-1560
-1560
-1560
Calf Presses-1560
-1560
-1560
Back
One-Arm Dumbbell Bent-Over Rows-1560
-1560
-1560
Wide-Grip Front Pulldowns-1560
-1560
-1560
Seated Cable Rows-1560
-1560
-1560
Bent-Over Barbell Rows-1560
-1560
-1560

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