Focused body building workout and maintenance

Added on November 28, 2006 Team140

Muscle Groups: Quadriceps, Glutes, Triceps, Chest, Biceps, Forearms, Calves, Back, Abdominals, Hamstrings

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This routine is to maintain size and strength as well as give a kickstart to the hardgainers. example routine... Tuesday: Deadlifts 1 set of 6 to 8 reps Back Extensions 2 sets of 10 Weighted Ab Crunches 2 sets of 12 Thursday finish with the rest. 2 of 10 Leg press 2 of 10 Bench press 2 of 10 Chin up 2 of 10 bicep curls 2 of 10 Tricep push downs 2 of 10 Calf Raise 2 of 10

This workout contains 9 exercises.

Order	Exercise	Details	More Info
1	Deadlifts	Sets: 1 Reps: 7 Rest: 0	More Info
2	Back Extensions	Sets: 2 Reps: 10 Rest: 0	More Info
3	Ab Crunch	Sets: 2 Reps: 12 Rest: 0	More Info
4	Leg Press	Sets: 2 Reps: 10 Rest: 0	More Info
5	Bench Press	Sets: 2 Reps: 10 Rest: 0	More Info
6	Chin Up	Sets: 2 Reps: 10 Rest: 0	More Info
7	Bicep Curls	Sets: 2 Reps: 10 Rest: 0	More Info
8	Straight Bar Cable Tricep Press Downs	Sets: 2 Reps: 10 Rest: 0	More Info
9	Seated Calf Raise	Sets: 2 Reps: 10 Rest: 0	More Info

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