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.

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Created By:

ajd06d on May 24, 2009

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	145 lbs.	15	120
	175 lbs.	10	120
	215 lbs.	8	120
	245 lbs.	6	120
	285 lbs.	4	120
Incline Barbell Press	165 lbs.	8	120
	200 lbs.	4	120
	220 lbs.	2	120
	230 lbs.	1	120
Incline Dumbbell Press	55 lbs.	10	120
	65 lbs.	8	120
	70 lbs.	6	120
Flat Bench Dumbbell Flyes	60 lbs.	8	120
	65 lbs.	6	120
	75 lbs.	4	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	75 lbs.	20	120
	105 lbs.	15	120
	125 lbs.	10	120
	125 lbs.	10	120
	175 lbs.	6	120
Lower Back
Deadlifts	130 lbs.	15	120
	180 lbs.	12	120
	220 lbs.	10	120
	220 lbs.	10	120
Thighs
Lying Leg Curls	55 lbs.	10	120
	70 lbs.	8	120
	70 lbs.	6	120
	80 lbs.	6	120
Dumbbell Lunges	20 lbs.	20	120
	20 lbs.	20	120
	20 lbs.	20	120
	20 lbs.	20	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	0	-

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