MUSCLE GROWTH

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:

ALEXANDERAD on July 01, 2015

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Swiss Ball Roll Up	-	12	30
	-	12	30
	-	12	30
Swiss Ball Rollout	-	12	30
	-	12	30
	-	12	30
Back
One-Arm Dumbbell Bent-Over Rows	-	-	60
	-	-	60
	-	-	60
Shoulders
Smith Machine Front Press	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Front Raise with Plate	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Chest
Dumbbell Bench Press	55 lbs.	-	60
	60 lbs.	-	60
	65 lbs.	-	60
Trapezius
Barbell Upright Rows	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Lower Back
Deadlifts	90 lbs.	-	60
	90 lbs.	-	60
	90 lbs.	-	60
Thighs
Angled Leg Press	180 lbs.	20	60
	260 lbs.	20	60
	260 lbs.	20	60

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