BUILDING STRENGTH

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

chucky78 on December 12, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Shoulders, Triceps, Abs, Back, Thighs, Biceps, Lower Back

Description

power lifting

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	155 lbs.	10	60
	165 lbs.	5	60
	175 lbs.	3	60
	185 lbs.	2	60
	225 lbs.	1	60
Incline Dumbbell Press	55 lbs.	12	60
	65 lbs.	10	60
	75 lbs.	8	60
	85 lbs.	6	60
Shoulders
Standing Dumbbell Press	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Triceps
Lying Triceps Extensions	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Abs
Crunches	-	50	30
Bench Knee Tucks	-	50	30
Reverse Crunches	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Kettlebell Two-Hand Swing	52 lbs.	25	60
Wide-Grip Front Pulldowns	165 lbs.	12	60
	165 lbs.	12	60
	165 lbs.	12	60
Seated Cable Rows	60 lbs.	12	60
	60 lbs.	12	60
Thighs
Single-Leg Deadlift	25 lbs.	25	60
Barbell Squats	225 lbs.	10	60
	265 lbs.	5	60
	275 lbs.	3	60
	285 lbs.	1	60
	290 lbs.	3	60
Biceps
EZ Curl Bar Curls	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Abs
Bicycle Crunches	-	50	30
Lower Back
Deadlifts	185 lbs.	10	60
	225 lbs.	5	60
	235 lbs.	3	60
	245 lbs.	1	60
	250 lbs.	3	60
Back Extension: Ground	-	20	60

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