LEAN GAIN

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:

Stingboren on July 10, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Chest, Shoulders, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	90 lbs.	10	60
	90 lbs.	10	60
	111 lbs.	8	60
	111 lbs.	8	60
	133 lbs.	8	60
	133 lbs.	8	60
Pull Up with Neutral Grip	-	10	60
	-	10	60
	-	8	60
	-	8	60
Seated Cable Rows	110 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60
Chest
Incline Barbell Press	95 lbs.	10	60
	115 lbs.	10	60
	135 lbs.	10	60
	155 lbs.	8	60
	185 lbs.	6	60
	205 lbs.	4	60
Pec Deck Flyes	70 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Shoulders
Dumbbell Arnold Shoulder Press	35 lbs.	10	60
	40 lbs.	8	60
	40 lbs.	8	60
	45 lbs.	6	60
Lateral Raise with External Rotation	15 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	10	60
Biceps
Standing Barbell Curls	80 lbs.	8	60
	80 lbs.	6	60
Barbell Preacher Curls	75 lbs.	10	60
	75 lbs.	8	60
Triceps
Triceps Cable Pushdowns	60 lbs.	8	60
	60 lbs.	6	60
Lying Triceps Extensions	75 lbs.	10	60
	75 lbs.	8	60

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