SUMMER BULK UP PLAN

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:

bobbyholmes10 on May 03, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Chinup	-	8	60
	-	8	60
One-Arm Dumbbell Bent-Over Rows	-	8	60
	-	8	60
	-	8	60
Seated Cable Rows	-	8	60
	-	8	60
Bent-Over Barbell Rows	-	8	60
	-	8	60
Lat Pulldown with Neutral Grip	-	10	60
	-	10	60
	-	8	60
Biceps
Standing Barbell Curls	-	8	60
	-	8	60
	-	6	60
Barbell Preacher Curls	-	8	60
	-	8	60
	-	6	60
Incline Dumbbell Curls	-	12	60
	-	12	60
Concentration Curls	-	10	60
	-	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	25	30
	-	25	30
Hanging Knee Tucks	-	25	30
	-	25	30
Hanging Leg Raises	-	25	30
	-	25	30
Roman Chair Oblique Twists	-	25	30
	-	25	30
Roman Chair Sit-Ups	-	25	30
	-	25	30

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