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.
no_photo
Rating:
 Unrated
Created By:
daladisman on August 13, 2009
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press125 lbs.890
170 lbs.890
225 lbs.690
225 lbs.690
Incline Dumbbell Press45 lbs.890
50 lbs.890
55 lbs.690
60 lbs.690
Flat Bench Dumbbell Flyes35 lbs.1090
45 lbs.1090
55 lbs.1090
55 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns60 lbs.1090
65 lbs.1090
70 lbs.1090
80 lbs.1090
Thighs
Barbell Squats75 lbs.8120
125 lbs.8120
145 lbs.6120
165 lbs.6120
Leg Extensions100 lbs.890
100 lbs.890
100 lbs.890
100 lbs.890
Angled Leg Press150 lbs.8120
190 lbs.8120
220 lbs.8120
300 lbs.8120
Lying Leg Curls70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Calves
Seated Calf Raises85 lbs.1060
85 lbs.1060
85 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans70 lbs.5120
100 lbs.5120
120 lbs.5120
Shoulders
Seated Dumbbell Press45 lbs.890
45 lbs.890
50 lbs.890
50 lbs.890
Lateral Dumbbell Raises12 lbs.1090
12 lbs.1090
15 lbs.1090
20 lbs.1090
Front Dumbbell Raises15 lbs.1090
15 lbs.1090
15 lbs.1090
20 lbs.1090
Back
Wide-Grip Front Pulldowns140 lbs.1090
140 lbs.1090
140 lbs.1090
140 lbs.1090
Close-Grip Pulldowns140 lbs.1090
140 lbs.1090
140 lbs.1090
140 lbs.1090
T-Bar Rows60 lbs.1090
75 lbs.1090
95 lbs.1090
125 lbs.1090
One-Arm Dumbbell Bent-Over Rows45 lbs.890
50 lbs.890
50 lbs.890
55 lbs.890
Biceps
Standing Alternate Dumbbell Curls40 lbs.1090
40 lbs.1090
40 lbs.1090
40 lbs.1090

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