WEIGHT GAIN

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:

shaun1981 on December 04, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Incline Barbell Press	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Decline Barbell Press	65 lbs.	8	90
	65 lbs.	8	90
	65 lbs.	8	90
Flat Bench Dumbbell Flyes	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Biceps
Standing Barbell Curls	30 lbs.	12	90
	30 lbs.	12	90
	30 lbs.	12	90
Suicide Curls	25 lbs.	21	90
	25 lbs.	21	90
	25 lbs.	21	90
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-
Outdoor Running	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-
Stairclimbing Machine	0.000 miles	30	-

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