BODY BUILDER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

FitClick on October 29, 2009

Users:

496 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

Build muscle mass with this power-based routine. Using basic barbell exercises you will work your upper and lower body two times each per week.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	70 lbs.	8	90
	95 lbs.	8	90
	125 lbs.	6	90
	125 lbs.	6	90
Incline Dumbbell Press	25 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	6	90
	35 lbs.	6	90
Flat Bench Dumbbell Flyes	20 lbs.	10	90
	25 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	35 lbs.	10	90
	35 lbs.	10	90
	40 lbs.	10	90
	45 lbs.	10	90
Thighs
Barbell Squats	45 lbs.	8	120
	75 lbs.	8	120
	95 lbs.	6	120
	105 lbs.	6	120
Leg Extensions	70 lbs.	8	90
	70 lbs.	8	90
	70 lbs.	8	90
	70 lbs.	8	90
Angled Leg Press	100 lbs.	8	120
	120 lbs.	8	120
	140 lbs.	8	120
	190 lbs.	8	120
Lying Leg Curls	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Calves
Seated Calf Raises	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cleans	45 lbs.	5	120
	55 lbs.	5	120
	65 lbs.	5	120
Shoulders
Seated Dumbbell Press	25 lbs.	8	90
	25 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	8	90
Lateral Dumbbell Raises	8 lbs.	10	90
	8 lbs.	10	90
	8 lbs.	10	90
	10 lbs.	10	90
Front Dumbbell Raises	8 lbs.	10	90
	8 lbs.	10	90
	10 lbs.	10	90
	10 lbs.	10	90
Back
Wide-Grip Front Pulldowns	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
Close-Grip Pulldowns	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
T-Bar Rows	35 lbs.	10	90
	45 lbs.	10	90
	55 lbs.	10	90
	70 lbs.	10	90
One-Arm Dumbbell Bent-Over Rows	25 lbs.	8	90
	30 lbs.	8	90
	30 lbs.	8	90
	35 lbs.	8	90
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90

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