MUSCLE BUILDING ROUTINE

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:

chriscammarota on February 26, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

This is a good program I found on the internet, I then modified a few of the exercises and added cardio and abs to each day.

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	8	120
	115 lbs.	8	120
	115 lbs.	8	120
Back
Machine Seated Rows	90 lbs.	-	120
	90 lbs.	-	120
	90 lbs.	-	120
Chest
Incline Dumbbell Press	30 lbs.	8	120
	30 lbs.	8	120
	30 lbs.	8	120
Back
Lat Pulldown with Neutral Grip	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
Shoulders
Lateral Dumbbell Raises	25 lbs.	12	60
	25 lbs.	12	60
Triceps
Triceps Cable Pushdowns	80 lbs.	12	60
	80 lbs.	12	60
Biceps
Standing Dumbbell Curls	30 lbs.	12	60
	30 lbs.	12	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Bridge (Plank)	-	35	30
	-	35	30
Side Plank	-	35	30
	-	35	30
	-	35	30
	-	35	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cybex Arc Trainer	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	170 lbs.	12	60
	170 lbs.	12	60
	170 lbs.	12	60
Leg Extensions	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Seated Leg Curls	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Calves
Seated Calf Raises	220 lbs.	8	60
	220 lbs.	8	60
	220 lbs.	8	60
	220 lbs.	8	60
Thighs
Hip Abduction Machine	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Hip Adduction Machine	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Bridge (Plank)	-	35	30
	-	35	30
Side Plank	-	35	30
	-	35	30
	-	35	30
	-	35	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 3%	0.000 miles	20	-

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