SANDEEP'S MUSCLE PLAN

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:

engineer_3126 on December 27, 2012

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Workout Category:

Strength Training Only

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Thighs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Thursday, Friday, Saturday

Description

Sandeep's workout plan lose fat and gain muscle. Goal is from 205 to 185 Lbs of lean muscle.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	65 lbs.	10	120
	65 lbs.	10	120
	85 lbs.	10	120
	85 lbs.	10	120
Wide-Grip Front Pulldowns	90 lbs.	15	60
	130 lbs.	10	60
	150 lbs.	10	60
	165 lbs.	10	60
	180 lbs.	10	60
T-Bar Rows	45 lbs.	10	120
	70 lbs.	10	120
	90 lbs.	10	120
	90 lbs.	10	120
Sumo Deadlift	90 lbs.	10	150
	90 lbs.	10	150
Machine Pulldown	90 lbs.	15	120
	140 lbs.	10	120
	180 lbs.	10	120
	180 lbs.	10	120
Dumbbell Woodchopper	25 lbs.	10	200
	25 lbs.	10	200
Machine Overhead Pulldown	90 lbs.	10	150
	90 lbs.	10	150
Thighs
Barbell Squats	135 lbs.	10	150
	135 lbs.	10	150
Hack Squats	180 lbs.	15	60
	180 lbs.	15	60
	240 lbs.	10	60
	360 lbs.	10	60
Squats: Body Weight	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Boxing: Heavy Bag Workout	0 miles	15	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	65 lbs.	10	120
	65 lbs.	10	120
	85 lbs.	10	120
	85 lbs.	10	120
Wide-Grip Front Pulldowns	90 lbs.	15	60
	130 lbs.	10	60
	150 lbs.	10	60
	165 lbs.	10	60
	180 lbs.	10	60
T-Bar Rows	45 lbs.	10	120
	70 lbs.	10	120
	90 lbs.	10	120
	90 lbs.	10	120
Sumo Deadlift	90 lbs.	10	150
	90 lbs.	10	150
Machine Pulldown	90 lbs.	15	120
	140 lbs.	10	120
	180 lbs.	10	120
	180 lbs.	10	120
Dumbbell Woodchopper	25 lbs.	10	200
	25 lbs.	10	200
Machine Overhead Pulldown	90 lbs.	10	150
	90 lbs.	10	150

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Boxing: Heavy Bag Workout	0 miles	15	-

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