THE TESTOSTERONE ADVANTAGE PLAN WORKOUT

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:

MHExperts on January 18, 2011

Users:

737 (Find someone using this workout plan)

Comments:

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Workout Category:

Total Body

Body Parts:

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

Tags:

total body

Description

A full-body program to maximize your muscle mass, mobilize fat for energy, and help you leverage your workouts. Six days a week for nine weeks total.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	110 lbs.	15	60
Chest
Machine Chest Press	60 lbs.	15	60
Thighs
Lying Leg Curls	25 lbs.	15	60
Back
Close-Grip Pulldowns	40 lbs.	15	60
Thighs
Leg Extensions	30 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	5 lbs.	15	60
Calves
One-Leg Dumbbell Calf Raises	15 lbs.	15	60
Back
T-Bar Rows	35 lbs.	15	60
Abs
Crunches	-	15	60
Biceps
Seated Hammer Curls	10 lbs.	15	60
Lower Back
Back Extension: Ground	-	max	60
Triceps
Rope Extensions	20 lbs.	15	180
Thighs
Angled Leg Press	140 lbs.	15	60
Chest
Machine Chest Press	80 lbs.	15	60
Thighs
Lying Leg Curls	35 lbs.	15	60
Back
Close-Grip Pulldowns	60 lbs.	15	60
Thighs
Leg Extensions	50 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	8 lbs.	15	60
Calves
One-Leg Dumbbell Calf Raises	20 lbs.	15	60
Back
T-Bar Rows	50 lbs.	15	60
Abs
Crunches	-	15	60
Biceps
Seated Hammer Curls	15 lbs.	15	60
Lower Back
Back Extension: Ground	-	max	60
Triceps
Rope Extensions	30 lbs.	15	180

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	0 miles	20	-

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