BLUEPRINT FOR 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:

dbreeze on October 14, 2014

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Expert

Target Gender:

Men

Body Parts:

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

Description

Based on Arnold's plan; I don't own this but wanted to track my workouts here.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	30	45
	145 lbs.	12	45
	155 lbs.	10	45
	170 lbs.	8	45
	185 lbs.	6	45
Incline Barbell Press	95 lbs.	30	45
	110 lbs.	12	45
	120 lbs.	10	45
	130 lbs.	8	45
	130 lbs.	6	45
Flat Bench Dumbbell Flyes	15 lbs.	30	0
Back
Cross-Bench Dumbbell Pullovers	20 lbs.	30	45
Chest
Flat Bench Dumbbell Flyes	25 lbs.	12	0
Back
Cross-Bench Dumbbell Pullovers	35 lbs.	12	45
Chest
Flat Bench Dumbbell Flyes	35 lbs.	10	0
Back
Cross-Bench Dumbbell Pullovers	45 lbs.	10	45
Chest
Flat Bench Dumbbell Flyes	40 lbs.	8	0
Back
Cross-Bench Dumbbell Pullovers	50 lbs.	8	45
Chest
Flat Bench Dumbbell Flyes	50 lbs.	6	0
Back
Cross-Bench Dumbbell Pullovers	60 lbs.	6	45
Wide Grip Front Chin-Ups	-	10	45
	-	10	45
	-	10	45
	-	10	45
Bent-Over Barbell Rows	65 lbs.	30	0
Dumbbell Row	15 lbs.	30	45
Bent-Over Barbell Rows	95 lbs.	12	0
Dumbbell Row	30 lbs.	12	45
Bent-Over Barbell Rows	115 lbs.	10	0
Dumbbell Row	30 lbs.	10	45
Bent-Over Barbell Rows	125 lbs.	8	0
Dumbbell Row	35 lbs.	8	45
Bent-Over Barbell Rows	135 lbs.	6	0
Dumbbell Row	35 lbs.	6	45
Abs
Hanging Leg Raises	-	25	30
	-	25	30
	-	25	30
	-	25	30
	-	25	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	115 lbs.	20	120
	155 lbs.	15	120
	185 lbs.	10	120
	185 lbs.	10	120
	205 lbs.	6	120
Lower Back
Deadlifts	140 lbs.	15	120
	160 lbs.	12	120
	170 lbs.	10	120
	170 lbs.	10	120
Thighs
Lying Leg Curls	90 lbs.	10	120
	95 lbs.	8	120
	100 lbs.	6	120
	100 lbs.	6	120
Dumbbell Lunges	20 lbs.	20	120
	20 lbs.	20	120
	20 lbs.	20	120
	20 lbs.	20	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0 miles	0	-

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