MUSCLE BUILDER

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:
ajd06d on May 24, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press145 lbs.15120
175 lbs.10120
215 lbs.8120
245 lbs.6120
285 lbs.4120
Incline Barbell Press165 lbs.8120
200 lbs.4120
220 lbs.2120
230 lbs.1120
Incline Dumbbell Press55 lbs.10120
65 lbs.8120
70 lbs.6120
Flat Bench Dumbbell Flyes60 lbs.8120
65 lbs.6120
75 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats75 lbs.20120
105 lbs.15120
125 lbs.10120
125 lbs.10120
175 lbs.6120
Lower Back
Deadlifts130 lbs.15120
180 lbs.12120
220 lbs.10120
220 lbs.10120
Thighs
Lying Leg Curls55 lbs.10120
70 lbs.8120
70 lbs.6120
80 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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