MH'S 7-WEEK 2-PHASE BIG MUSCLE PLAN

Use this Workout 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:

Maverick333 on September 26, 2021

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

49 days

Workout Days:

No preference

Tags:

Muscle building; cardio; fat burning;

Description

This workout is in two phases.

Phase 1 (3 weeks), where you do 3 workouts per week (Mon-Wed-Fri) alternating between workouts A and B, with optional cardio/abs days in between.

Phase 2 (4 weeks), where you do 3 workouts per week, using workout A on Mondays, workout B on Wednesdays and Workout C on Fridays, with optional cardio/abs days in between.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Chest
Barbell Bench Press	120 lbs.	10	00:40	60
	160 lbs.	12	00:50	60
	160 lbs.	12	00:50	60
Back
Seated Cable Rows	105 lbs.	10	00:40	60
	140 lbs.	12	00:50	60
	140 lbs.	12	00:50	60
Wide-Grip Front Pulldowns	105 lbs.	10	00:40	60
	140 lbs.	12	00:50	50
	140 lbs.	12	00:50	50
Shoulders
Smith Machine Front Press	45 lbs.	10	00:40	60
	60 lbs.	12	00:50	60
	60 lbs.	12	00:50	60
Triceps
Lying Triceps Extensions	25 lbs.	10	00:40	60
	35 lbs.	12	00:50	60
	35 lbs.	12	00:50	60
Biceps
EZ Curl Bar Curls	30 lbs.	10	00:40	60
	40 lbs.	12	00:50	60
	40 lbs.	12	00:50	60
Shoulders
Dumbbell Lying Shoulder External Rotation	10 lbs.	10	00:40	60
	15 lbs.	12	00:50	60
	15 lbs.	12	00:50	60
Abs
Ball Crunches	-	15	00:30	60
	-	15	00:30	60
	-	15	00:30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	10	120
Stretching	0 miles	10	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Abs
Crunches	-	15	00:30	0
Side Crunches	-	15	00:30	0
Reverse Crunches	-	15	00:30	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	45	120
Stretching	0 miles	10	0

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