POWER - BUILD MUSCLE MASS

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:

gino4eva on June 09, 2009

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Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	45 lbs.	5	120
	45 lbs.	5	120
	45 lbs.	5	120
Shoulders
Seated Dumbbell Press	20 lbs.	8	90
	20 lbs.	8	90
	20 lbs.	8	90
	20 lbs.	8	90
Lateral Dumbbell Raises	5 lbs.	10	90
	5 lbs.	10	90
	8 lbs.	10	90
	8 lbs.	10	90
Front Dumbbell Raises	5 lbs.	10	90
	5 lbs.	10	90
	8 lbs.	10	90
	8 lbs.	10	90
Back
Wide-Grip Front Pulldowns	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
	55 lbs.	10	90
Close-Grip Pulldowns	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
T-Bar Rows	25 lbs.	10	90
	30 lbs.	10	90
	40 lbs.	10	90
	50 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	20 lbs.	8	90
	20 lbs.	8	90
	20 lbs.	8	90
	25 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	50 lbs.	8	90
	70 lbs.	8	90
	90 lbs.	6	90
	90 lbs.	6	90
Incline Dumbbell Press	20 lbs.	8	90
	20 lbs.	8	90
	25 lbs.	6	90
	25 lbs.	6	90
Flat Bench Dumbbell Flyes	15 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	25 lbs.	10	90
	25 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Thighs
Barbell Squats	35 lbs.	10	120
	55 lbs.	8	120
	65 lbs.	8	120
	75 lbs.	6	120
Leg Extensions	50 lbs.	8	90
	50 lbs.	8	90
	50 lbs.	8	90
	50 lbs.	8	90
Angled Leg Press	70 lbs.	8	120
	90 lbs.	8	120
	110 lbs.	8	120
	140 lbs.	8	120
Lying Leg Curls	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
Calves
Seated Calf Raises	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60

i don't what to do

ruwaida

June 9, 2009 at 7:14pm