MOSELY

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:

Vaulter85 on December 17, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

Working on building muscle & mass. Trying to gain weight & more definition.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	8	90
	160 lbs.	8	90
	180 lbs.	6	90
	180 lbs.	6	90
Incline Dumbbell Press	35 lbs.	8	90
	35 lbs.	8	90
	40 lbs.	6	90
	45 lbs.	6	90
Flat Bench Dumbbell Flyes	20 lbs.	10	90
	25 lbs.	10	90
	30 lbs.	10	90
	35 lbs.	10	90
Pushups	-	25	60
	-	25	60
	-	25	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	45 lbs.	5	120
	55 lbs.	5	120
	65 lbs.	5	120
Wide-Grip Front Pulldowns	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
Close-Grip Pulldowns	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
T-Bar Rows	35 lbs.	10	90
	45 lbs.	10	90
	55 lbs.	10	90
	70 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	25 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	8	90
	35 lbs.	8	90
Shoulders
Seated Dumbbell Press	25 lbs.	8	90
	25 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	8	90
Lateral Dumbbell Raises	8 lbs.	10	90
	8 lbs.	10	90
	8 lbs.	10	90
	10 lbs.	10	90
Front Dumbbell Raises	8 lbs.	10	90
	8 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90

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