MUSCLETECH

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:

bsm183 on April 07, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	125 lbs.	15	60
	125 lbs.	10	60
	125 lbs.	12	60
	125 lbs.	8	60
	125 lbs.	8	60
Incline Dumbbell Press	30 lbs.	12	60
	30 lbs.	10	60
	30 lbs.	8	60
	30 lbs.	6	60
Parallel-Bar Dips	-	10	60
	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Flyes	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Abs
Cable Crunches	35 lbs.	25	30
	35 lbs.	25	30
	35 lbs.	25	30
	35 lbs.	25	30
Medicine Ball Rotations	-	40	30
	-	40	30
	-	40	30
	-	40	30
Thighs
Squat with Dumbbell Curl on Bosu Ball	95 lbs.	20	60
	95 lbs.	20	60
	95 lbs.	12	60
	95 lbs.	10	60
	95 lbs.	8	60
Seated Machine Leg Press	80 lbs.	15	60
	80 lbs.	12	60
	80 lbs.	10	60
Stiff-Legged Deadlifts	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	10	60
	70 lbs.	10	60
Lying Leg Curls	60 lbs.	15	60
	60 lbs.	12	60
	60 lbs.	12	60
Calves
Standing Calf Raises	95 lbs.	25	60
	95 lbs.	20	60
	95 lbs.	15	60
	95 lbs.	50	60
Back
Wide Grip Front Chin-Ups	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Bent-Over Barbell Rows	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	8	60
	50 lbs.	6	60
Close-Grip Pulldowns	50 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	8	60
	50 lbs.	25	60
Lower Back
Deadlifts	70 lbs.	12	60
	70 lbs.	10	60
	70 lbs.	8	60
Biceps
Standing Barbell Curls	45 lbs.	21	60
	45 lbs.	21	60
	45 lbs.	21	60
	45 lbs.	21	60
Seated Curls	30 lbs.	20	60
	25 lbs.	20	60
	20 lbs.	20	60
Shoulders
Seated Dumbbell Press	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
	25 lbs.	6	60
Lateral Dumbbell Raises	15 lbs.	15	60
	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	8	60
Rear Dumbbell Raises	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	8	60
	15 lbs.	8	60
Triceps
Close-Grip Bench Press	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	10	60
	95 lbs.	8	60
	95 lbs.	8	60

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	15	60
	-	10	60
	-	12	60
	-	8	60
	-	8	60
Incline Dumbbell Press	-	12	60
	-	10	60
	-	8	60
	-	6	60
Parallel-Bar Dips	-	10	60
	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
	-	12	60
Abs
Cable Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
Medicine Ball Rotations	-	40	30
	-	40	30
	-	40	30
	-	40	30
Thighs
Squat with Dumbbell Curl on Bosu Ball	-	20	60
	-	20	60
	-	12	60
	-	10	60
	-	8	60
Seated Machine Leg Press	-	15	60
	-	12	60
	-	10	60
Stiff-Legged Deadlifts	-	12	60
	-	12	60
	-	10	60
	-	10	60
Lying Leg Curls	-	15	60
	-	12	60
	-	12	60
Calves
Standing Calf Raises	-	25	60
	-	20	60
	-	15	60
	-	50	60
Back
Wide Grip Front Chin-Ups	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Bent-Over Barbell Rows	-	12	60
	-	10	60
	-	8	60
	-	6	60
Close-Grip Pulldowns	-	12	60
	-	10	60
	-	8	60
	-	25	60
Lower Back
Deadlifts	-	12	60
	-	10	60
	-	8	60
Biceps
Standing Barbell Curls	-	21	60
	-	21	60
	-	21	60
	-	21	60
Seated Curls	-	20	60
	-	20	60
	-	20	60
Shoulders
Seated Dumbbell Press	-	12	60
	-	12	60
	-	10	60
	-	8	60
	-	6	60
Lateral Dumbbell Raises	-	15	60
	-	12	60
	-	10	60
	-	8	60
Rear Dumbbell Raises	-	12	60
	-	10	60
	-	8	60
	-	8	60
Triceps
Close-Grip Bench Press	-	12	60
	-	12	60
	-	10	60
	-	8	60
	-	8	60

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