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Workout W
Workout MTB
Workout M4D
Gain Muscle Size
Increase Muscle Tone
Increase Definition
BFL Charts
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Men's Workout - 3 days a week
Strength or Mass Building
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Workout # 1
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Chest
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Flat Bench Barbell Press
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Bench # 21 or 22
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Incline Bench Press
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Bench # 23
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Dumbell Flyes
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Flat Utility Bench
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Shoulders
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Seated Barbell Press
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Bench # 28 or 29
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Dumbbell Side Laterals
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Bent over Dumbbell Raises
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Flat Utility Bench
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Triceps
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Cable Pushdowns
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Machine # 6
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Dumbbell Kickbacks
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Flat Utility Bench
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Workout # 2
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Quads
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Leg Press
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Machine # 20
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Leg Extensions
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Machine # 11
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Hack Squats
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Icarion
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Hamstrings
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Leg Curls
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Machine # 1
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Stiff Legged Deadlifts
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Machine # 12
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Calves
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Seated Calf Raise
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Machine # 3
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Standing Calf Raise
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Machine # 8
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Workout # 3
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Back
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Cable Pulldowns / front
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Machine # 4
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Closegrip Seated Cable Rows
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Machine # 2
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Widegrip Bench Rows
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Machine # 9
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Biceps
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Barbell Curls
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Dumbbell Hammer Curls
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Low Back
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Hyperextensions
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Machine # 19
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