EXTREME MUSCLE BUILDING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
MisplacedTexan on June 30, 2017
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Back, Shoulders, Trapezius, Biceps, Triceps, Thighs, Calves, Abs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description

Get the body you want by pushing yourself etemely hard, doing a full week of workouts twice in one same week.  Get the muscles sore early and often to increase bulk and build muscle fast.  Recovery is at least 20 minutes of cardio each day, and water is very important.  * INCREASE ALL WEIGHT BY 5 POUND EVERY 30 DAYS!

Mondays = Chest & Back

Tuesdays = Shouldrs, Arms & Legs

Wednesdays = Abs & Cardo

Thursdays = Chest & Back

Fridays = Shouders, Arm, & Legs

Saturday = Abs & Cardo

Sunday = Much deserved rest.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press40 lbs.1560
45 lbs.1060
50 lbs.860
55 lbs.660
Incline Barbell Press40 lbs.1560
45 lbs.1260
50 lbs.1060
60 lbs.860
Incline Dumbbell Flyes20 lbs.1560
25 lbs.1060
30 lbs.1060
Decline Pushups-1560
-1560
-1560
Back
Wide-Grip Front Pulldowns65 lbs.1560
80 lbs.1060
65 lbs.860
90 lbs.660
Machine Seated Rows30 lbs.1060
40 lbs.1060
50 lbs.1060
Straight Arm Cable Pulldown10 lbs.1060
25 lbs.1060
35 lbs.1060
One-Arm Dumbbell Bent-Over Rows30 lbs.1060
40 lbs.1060
50 lbs.1060
Close-Grip Pulldowns30 lbs.1260
35 lbs.1260
40 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles200
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Dumbbell Arnold Shoulder Press15 lbs.1560
20 lbs.1260
25 lbs.1060
30 lbs.660
Trapezius
Dumbbell Upright Rows10 lbs.1060
25 lbs.1060
30 lbs.1060
Shoulders
Plate Pickup Overhead Lift25 lbs.1060
25 lbs.1060
25 lbs.1060
Lateral Dumbbell Raises5 lbs.1260
10 lbs.1060
15 lbs.860
Front Dumbbell Raises10 lbs.1060
20 lbs.1060
25 lbs.1060
Rear Dumbbell Raises5 lbs.860
10 lbs.860
15 lbs.860
Biceps
Single-Arm Standing Cable Curl15 lbs.1560
20 lbs.1060
25 lbs.860
30 lbs.660
Standing Alternate Dumbbell Curls15 lbs.860
20 lbs.860
25 lbs.860
30 lbs.860
Cable Curls60 lbs.1560
70 lbs.1560
80 lbs.1560
Triceps
Close-Grip Bench Press30 lbs.1560
40 lbs.1260
50 lbs.1060
60 lbs.860
Triceps Cable Pushdowns80 lbs.1560
90 lbs.1560
100 lbs.1060
110 lbs.860
Cable Triceps Kickbacks15 lbs.1560
20 lbs.1560
25 lbs.1560
One-Dumbbell Triceps Extensions5 lbs.1560
10 lbs.1060
15 lbs.860
Thighs
Seated Machine Leg Press150 lbs.1560
180 lbs.1060
210 lbs.860
180 lbs.660
180 lbs.1260
Calves
Standing Calf Raises75 lbs.1560
90 lbs.1060
105 lbs.860
90 lbs.660
75 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles200

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.