Online Fitness Trainer, Exercise Programs & Workout Routines

MH'S 7-WEEK 2-PHASE BIG 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.
no_photo
Rating:
 Unrated
Created By:
Maverick333 on September 26, 2021
Users:
Comments:
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.

 

 

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Chest
Barbell Bench Press120 lbs.1000:4060
160 lbs.1200:5060
160 lbs.1200:5060
Back
Seated Cable Rows105 lbs.1000:4060
140 lbs.1200:5060
140 lbs.1200:5060
Wide-Grip Front Pulldowns105 lbs.1000:4060
140 lbs.1200:5050
140 lbs.1200:5050
Shoulders
Smith Machine Front Press45 lbs.1000:4060
60 lbs.1200:5060
60 lbs.1200:5060
Triceps
Lying Triceps Extensions25 lbs.1000:4060
35 lbs.1200:5060
35 lbs.1200:5060
Biceps
EZ Curl Bar Curls30 lbs.1000:4060
40 lbs.1200:5060
40 lbs.1200:5060
Shoulders
Dumbbell Lying Shoulder External Rotation10 lbs.1000:4060
15 lbs.1200:5060
15 lbs.1200:5060
Abs
Ball Crunches-1500:3060
-1500:3060
-1500:3060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0 miles10120
Stretching0 miles100
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Abs
Crunches-1500:300
Side Crunches-1500:300
Reverse Crunches-1500:300
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0 miles45120
Stretching0 miles100

Workout routine comments

No comments have been posted yet.



We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.