MASS GAINER

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:

Bigpapi34 on August 09, 2012

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Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

Description

Mass Gainer

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	-	10	60
	-	8	60
	-	8	60
	-	6	60
Incline Dumbbell Press	-	8	60
	-	8	60
	-	6	60
Decline Dumbbell Bench Press	-	8	60
	-	8	60
	-	6	60
Machine Wide Fly	-	10	60
	-	10	60
Cable Crossovers	-	10	60
	-	10	60
Triceps
Hammer Strength Seated Dip Press	-	10	60
	-	8	60
	-	8	60
	-	6	60
Triceps Cable Pushdowns	-	12	60
	-	10	60
	-	8	60
Lying Triceps Extensions	-	8	60
	-	8	60
	-	6	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
T-Bar Rows	-	10	60
	-	10	60
One-Arm Dumbbell Bent-Over Rows	-	8	60
	-	8	60
	-	8	60
Seated Cable Rows	-	10	60
	-	8	60
Bent-Over Barbell Rows	-	8	60
	-	8	60
Lat Pulldown with Neutral Grip	-	12	60
	-	10	60
	-	8	60
Biceps
Standing Barbell Curls	-	8	60
	-	8	60
	-	6	60
Barbell Preacher Curls	-	8	60
	-	8	60
	-	6	60
Incline Dumbbell Curls	-	14	60
	-	12	60
Standing Hammer Curls	-	8	60
	-	8	60

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