MUSCLE BUILDING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

daladisman on August 13, 2009

Users:

14 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Tags:

muslce, mass, body building

Description

Building musle mass

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	125 lbs.	8	90
	170 lbs.	8	90
	225 lbs.	6	90
	225 lbs.	6	90
Incline Dumbbell Press	45 lbs.	8	90
	50 lbs.	8	90
	55 lbs.	6	90
	60 lbs.	6	90
Flat Bench Dumbbell Flyes	35 lbs.	10	90
	45 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	60 lbs.	10	90
	65 lbs.	10	90
	70 lbs.	10	90
	80 lbs.	10	90
Thighs
Barbell Squats	75 lbs.	8	120
	125 lbs.	8	120
	145 lbs.	6	120
	165 lbs.	6	120
Leg Extensions	100 lbs.	8	90
	100 lbs.	8	90
	100 lbs.	8	90
	100 lbs.	8	90
Angled Leg Press	150 lbs.	8	120
	190 lbs.	8	120
	220 lbs.	8	120
	300 lbs.	8	120
Lying Leg Curls	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Calves
Seated Calf Raises	85 lbs.	10	60
	85 lbs.	10	60
	85 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	70 lbs.	5	120
	100 lbs.	5	120
	120 lbs.	5	120
Shoulders
Seated Dumbbell Press	45 lbs.	8	90
	45 lbs.	8	90
	50 lbs.	8	90
	50 lbs.	8	90
Lateral Dumbbell Raises	12 lbs.	10	90
	12 lbs.	10	90
	15 lbs.	10	90
	20 lbs.	10	90
Front Dumbbell Raises	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
	20 lbs.	10	90
Back
Wide-Grip Front Pulldowns	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
Close-Grip Pulldowns	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
T-Bar Rows	60 lbs.	10	90
	75 lbs.	10	90
	95 lbs.	10	90
	125 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	45 lbs.	8	90
	50 lbs.	8	90
	50 lbs.	8	90
	55 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90

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