Build-Muscle-and-Burn-Fat.com Wants Your Free Workout Plan!

Do you have a favorite workout routine that has worked for you? Submit it to free Workout plans to Middle Management&tm; 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!

Do you have a great workout plan? Share it!

Click below to see contributions from other Middle Managers™ to this page...

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.


Running:...

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 ...

Get Buff Fast  Not rated yet
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 ...

My Work Out Plan  Not rated yet
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....

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 ...

PK Workout Plan  Not rated yet
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 ...

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/...

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 ...