Store Home
Gym Home
Training
Workout W
Workout MTB
Workout M3D
Gain Muscle Size
Increase Muscle Tone
Increase Definition
BFL Charts
|
Men's Workout - 4 days a week
Strength or Mass Building
|
Workout # 1
| |
Chest
|
Flat Bench Press
|
Bench # 21 or 22
| |
Incline Dumbbell Flyes
|
Bench # 30
| |
Shoulders
|
Dumbbell Lateral Raise
|
| |
Triceps
|
Pushdowns
|
Machine # 6
| |
Abs
|
Bench Knee Raise
|
Flat Utility Bench
| |
Crunch
|
Floor
| |
Low Back
|
Hyperextensions
|
Bench # 19
|
|
Workout # 2
| |
Quads
|
Leg Extensions
|
Machine # 11
| |
Leg Press
|
Machine # 20
| |
Hamstrings
|
Leg Curls
|
Machine # 1
| |
Calves
|
Seated Calf Raise
|
Machine # 3
| |
Back
|
Widegrip Bench Rows
|
Machine # 9
| |
One Arm Dumbbell Rows
|
Flat Utility Bench
| |
Biceps
|
Barbell Curls
|
|
|
Workout # 3
| |
Chest
|
Incline Bench Press
|
Bench # 23
| |
Pec-deck
|
Machine # 15
| |
Shoulders
|
Bent over Dumbbell Raise
|
Flat Utility Bench
| |
Triceps
|
Bench Dips
|
Flat Utility Benches
| |
Abs
|
Lying Leg Thrusts
|
Floor
| |
Alternate Crunch
|
Bench # 14
| |
Low Back
|
Hyperextensions
|
Machine # 19
|
|
Workout # 4
| |
Quads
|
Squats
|
Rack # 12
| |
Lunges
|
Floor
| |
Hamstrings
|
Stiff Legged Deadlifts
|
Rack # 12
| |
Calves
|
Standing Calf Raise
|
Machine # 8
| |
Back
|
Closegrip Bench Rows
|
Machine # 9
| |
Cable Pulldowns
|
Machine # 6
| |
Biceps
|
Hammer Curls
|
|
|
