MASS MANIA

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:

alexnedan on April 03, 2013

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	60 lbs.	20	120
	75 lbs.	15	120
	95 lbs.	8	120
	105 lbs.	6	120
	110 lbs.	4	120
Barbell Preacher Curls	75 lbs.	10	120
	80 lbs.	8	120
	85 lbs.	6	120
	90 lbs.	4	120
Standing Alternate Dumbbell Curls	40 lbs.	10	120
	45 lbs.	8	120
	45 lbs.	6	120
	45 lbs.	6	120
Seated Hammer Curls	30 lbs.	12	120
	35 lbs.	10	120
	40 lbs.	6	120
	40 lbs.	4	120
Triceps
Triceps Cable Pushdowns	50 lbs.	20	120
	60 lbs.	15	120
	70 lbs.	12	120
	75 lbs.	10	120
	80 lbs.	8	120
Lying Triceps Extensions	35 lbs.	25	120
	55 lbs.	15	120
	70 lbs.	10	120
	75 lbs.	8	120
Triceps Parallel-Bar Dips	-	15	120
	-	12	120
	-	10	120
	-	8	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 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	155 lbs.	15	120
	185 lbs.	10	120
	200 lbs.	8	120
	210 lbs.	6	120
	225 lbs.	4	120
Incline Barbell Press	150 lbs.	8	120
	170 lbs.	4	120
	180 lbs.	2	120
	185 lbs.	1	120
Incline Dumbbell Press	50 lbs.	10	120
	55 lbs.	8	120
	55 lbs.	6	120
Flat Bench Dumbbell Flyes	50 lbs.	8	120
	55 lbs.	6	120
	60 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	-

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