Build-Muscle-and-Burn-Fat.com Wants Your Free Workout Plan!
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Do you have a favorite free workout plan that has worked for you? Submit it to Middle Management&tm; at Build-Muscle-and-Burn-Fat.com!
If you have a workout that builds muscle or burns fat, why not have it featured here?
Many people would love to build muscle and burn fat, but have no idea how to set up an effective workout routine. They are looking for workout plans to get them started and on their way.
If someone helped you when you first started out on your mission to build mass or lose fat, this is your opportunity to "pay it forward" and help someone else!
Simply fill out the form below to submit your workout to Middle Management™ and Build-Muscle-and-Burn-Fat.com.
Note: This page is to submit your current workouts, and receive feedback on those workouts from other Middle Managers&tm; like yourself.
Thank you in advance for submitting your workout!
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What Other Middle Managers™ Have Said
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Ms. Sherrie Ramlochan 
I do aerobic 1 hour classes 3 time per week and muscle train 1/2 2 to 3 time per week and treadmill 15 minutes 3 times per week.
Shoulder Crusher
Dumbbel Press- 4 sets of 10
Dumbell Front Laterals 4 sets of 10
Dumbell Side Lateral 4 sets of 10
Front Shoulder Press 4 sets of 10
Back Shoulder …
5-Day Split Full Body Master Blaster
This workout is designed to bring maximum results to both strength and muscle. Working every single part of every muscle over a 5 day period with a push/pull …
Quick and Straight to the Point
First i stretch, then i do 25 push-ups, 25 crunches, 25, push-ups, 25 sit-ups, 25 push-ups, 25 leg lifts, 25 push-ups, 25 crunches. After that, I do three …
Rotation Military Press
with an adjustable bench, raise the back to 90 degrees, sit with your back against the bench and press the dumbbell up while rotating the dumbbell 180 …
Dumbbell Military press
with an adjustable bench, raise the back to 90 degrees, sit with your back against the bench and press the dumbbell straight up. you can alternate or press …
Do the Treadmill Everyday
I am doing the treadmill every day and drinking water.
Austin's Home Workout
Disregard the links. =)
Workout A: Pull
1. Back (Lats): Front Pulldown or Barbell Pullover or Barbell Bent Arm Pullover
2. Deltoid (Side): Barbell …
hybrid strength and tone
I am looking for feedback from experts on my current plan. All sets are done with increasing weight.
day 1
ARMS
- standing curl - 15,12,10,8,8
- …
My Plan
morning 5.30 am wakeup
office at 7.30am to 6.00pm
workout at 7.00pm to 9.00pm
do the all body parts workout
My Work Out Plan
first I stretch and then I start with the lateral pull down. I do 3 sets of 20 reps at 87.5 pounds. Then after that I go on and do the seated bench press. …
PK Workout Plan
4 sets of Seated dumbbell shoulder presses
4 sets of heavy dumbbell shoulder shrugs
4 sets of bent over dumbbell raises
4 sets of front dumbbell …
Waleeds Daily Workout Plan
Run To Court Everyday
Play Basketball 2 Hours Daily
Run To Home Everyday
Reverse Crunches-25 times or higher-for lower abs
Tuck Crunches-35 times …
Dance
When I tipped the scale at 178 at only 62 inches tall, I freaked! I had 13 month twin son's at home and three older children and found it very hard to …
Michael Fox's Triathlon Workout
Swimming: 10 x 100M interval training with 30 seconds of rest between reps. Keep a log of your interval times and try and improve week over week.
…
Get Buff Fast 
1. Multiply your age by 4. Then take that number and do that amount of push-ups.
2.Run up and down your driveway for 6 minutes.
3.Sit and rest for …
Great Weight Loss Fast Not rated yet
As you well know most fat builds on the abdomen my plan helps at a very nice rate I myself lost 30 pounds in 3 weeks
You can eat all the same foods …
P90X Not rated yet
I bought the P90X program and went from 19% to 8% body fat! Pretty good for a girl! I'm now between 13-14% and in the best physical shape of my life. I …
DDR Burning Calories Not rated yet
Lots of women become stay at home moms that gained tons of weight from getting pregnant. Myself i gained 90 pounds! So heres what Iv been doing... I do …
Weekly Workout To Lose Weight And Build Muscle Not rated yet
Monday - Chest
Tuesday - Triceps
Wednesday - Back
Thursday - Biceps
Friday - Shoulders
Saturday - Abs
Sunday - Legs
60 Minutes Each Day + 30 Minutes …
Bodyweight Circuit Not rated yet
5 mins stretching to begin then :
3 mins skipping
20 push ups
30 sit ups
15 pull ups
50 squats
20 push ups
30 sit ups
15 chin ups
Repeat …
Scott2352 Not rated yet
I workout 6 days a week and do 30 minutes of cardio on 5 of those days. Below is the breakdown.
Sunday - Arms/No cardio
Monday - Shoulders and Traps/Bike …
Tony's Work Out Not rated yet
I work out 5 days a week. I just finished a cutting diet and I'm trying to bulk up. Here is my work out:
Exercise Sets Reps
Incline Barbell Bench …
Build Muscle with this Lethel Legs Workout Not rated yet
This workout is a killer. If you want to see your quads and hams grow, than this is workout for you.
It starts with a triset to hit the calves. Perform …
Randall's Build Muscle Fast Deltoid Workout Not rated yet
This deltoid workout really blasts your shoulders to build muscle fast and hits the front, middle and rear delotids.
Warm up: Behind-the-Neck Press: …
Sunday NFL "While You Watch" Weight Loss Workout Not rated yet
This workout is one that I use while I watch my beloved Carolina Panthers each Sunday (when I am not at the game of course!).
I do the workout for …
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