16 WEEK MAX GAIN PROGRAM DAY B2

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:

drew64 on May 19, 2009

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Shoulders, Trapezius, Biceps, Triceps

Description

Day 5 of 6, 16 week program

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Twisting Dumbbell Shoulder Press	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
Front Dumbbell Raises	40 lbs.	5	60
Lateral Dumbbell Raises	40 lbs.	5	60
Front Dumbbell Raises	40 lbs.	5	60
Lateral Dumbbell Raises	40 lbs.	5	60
Front Dumbbell Raises	40 lbs.	5	60
Lateral Dumbbell Raises	40 lbs.	5	60
Front Dumbbell Raises	40 lbs.	5	60
Lateral Dumbbell Raises	40 lbs.	5	60
Front Dumbbell Raises	40 lbs.	5	60
Lateral Dumbbell Raises	40 lbs.	5	60
Dumbbell Shoulder Press on Swiss Ball	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
Seated Barbell Front Press	100 lbs.	5	60
Trapezius
Dumbbell Shrugs	100 lbs.	5	60
Shoulders
Seated Barbell Front Press	100 lbs.	5	60
Trapezius
Dumbbell Shrugs	100 lbs.	5	60
Shoulders
Seated Barbell Front Press	100 lbs.	5	60
Trapezius
Dumbbell Shrugs	100 lbs.	5	60
Shoulders
Seated Barbell Front Press	100 lbs.	5	60
Trapezius
Dumbbell Shrugs	100 lbs.	5	60
Biceps
Standing Alternate Dumbbell Curls	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
Triceps
Lying Triceps Extensions	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
Biceps
Concentration Curls	40 lbs.	5	60
	40 lbs.	5	60

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