GAIN2

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:

dro17 on October 15, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	115 lbs.	12	120
	115 lbs.	12	120
	115 lbs.	12	120
	260 lbs.	3	120
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Dumbbell Lunges	30 lbs.	10	90
	35 lbs.	10	90
	40 lbs.	10	90
Leg Extensions	70 lbs.	12	90
	70 lbs.	12	90
	70 lbs.	12	90
Squats: Body Weight	-	50	90
	-	50	90
	-	50	90
Calves
Standing Calf Raises	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	165 lbs.	10	90
	175 lbs.	10	90
	185 lbs.	10	90
	-	10	90
Incline Barbell Press	135 lbs.	10	90
	135 lbs.	10	90
	135 lbs.	10	90
Decline Barbell Press	165 lbs.	8	90
	165 lbs.	8	90
	165 lbs.	8	90
Flat Bench Dumbbell Flyes	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Biceps
Standing Barbell Curls	70 lbs.	12	90
	70 lbs.	12	90
	70 lbs.	12	90
Suicide Curls	45 lbs.	21	90
	45 lbs.	21	90
	45 lbs.	21	90
Abs
Mountain Climbers	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

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