BEST 5 DAY MUSCLE BUILD PROGRAM

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

SkinnyButStrong on July 02, 2010

Users:

13 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

If you want to build lean muscle in one month, try this out.

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	12	60
	-	10	60
	-	8	60
Pec Deck Flyes	-	12	60
	-	10	60
	-	8	60
Incline Barbell Press	-	12	60
	-	10	60
	-	8	60
Machine Chest Press	-	12	60
	-	10	60
	-	8	60
Cable Crossovers	-	12	60
	-	10	60
	-	8	60
Seated Cable Chest Press	-	12	60
	-	10	60
	-	8	60
Biceps
Standing Barbell Curls	-	12	60
	-	10	60
	-	8	60
Cable Curls	-	12	60
	-	10	60
	-	8	60
Standing Barbell Reverse Curls	-	12	60
	-	10	60
	-	8	60
Seated Cable Curls: Alternating	-	12	60
	-	10	60
	-	8	60
Machine Preacher Curls	-	12	60
	-	10	60
	-	8	60
Incline Dumbbell Curls	-	12	60
	-	10	60
	-	8	60
Triceps
Triceps Cable Pushdowns	-	12	60
	-	10	60
	-	8	60
Machine Triceps Extensions	-	12	60
	-	10	60
	-	8	60
Close-Grip Bench Press	-	12	60
	-	10	60
	-	8	60
Machine Triceps Dips	-	12	60
	-	10	60
	-	8	60
Decline Triceps Extension	-	12	60
	-	10	60
	-	8	60
Triceps Bench Dips	-	12	60
	-	10	60
	-	8	60
Back
Wide-Grip Front Pulldowns	-	12	60
	-	10	60
	-	8	60
Seated Cable Rows	-	12	60
	-	10	60
	-	8	60
Lat Pulldown with Neutral Grip	-	12	60
	-	10	60
	-	8	60
Bent-Over Barbell Rows	-	12	60
	-	10	60
	-	8	60
Machine Pullovers	-	12	60
	-	10	60
	-	8	60
Cable Chop (Woodchopper)	-	12	60
	-	10	60
	-	8	60
Shoulders
Machine Shoulder Press	-	12	60
	-	10	60
	-	8	60
Machine Lateral Raises	-	12	60
	-	10	60
	-	8	60
Seated Behind-The-Neck Press	-	12	60
	-	10	60
	-	8	60
Cross-Body Cable Raises	-	12	60
	-	10	60
	-	8	60
Machine Rear Deltoid Extensions	-	12	60
	-	10	60
	-	8	60
Trapezius
Barbell Shrugs	-	12	60
	-	10	60
	-	8	60
Thighs
Leg Extensions	-	12	60
	-	10	60
	-	8	60
Barbell Squats	-	12	60
	-	10	60
	-	8	60
Seated Machine Leg Press	-	12	60
	-	10	60
	-	8	60
Calves
Calf Presses	-	12	60
	-	10	60
	-	8	60
Standing Calf Raises	-	12	60
	-	10	60
	-	8	60
Seated Calf Raises	-	12	60
	-	10	60
	-	8	60

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skechyswichflip

February 27, 2011 at 11:13am

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