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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Rating:
 Unrated
Created By:
ec828271 on March 04, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press70 lbs.15120
85 lbs.10120
100 lbs.8120
115 lbs.6120
135 lbs.4120
Incline Barbell Press80 lbs.8120
95 lbs.4120
100 lbs.2120
110 lbs.1120
Incline Dumbbell Press25 lbs.10120
30 lbs.8120
35 lbs.6120
Flat Bench Dumbbell Flyes30 lbs.8120
35 lbs.6120
35 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats55 lbs.20120
75 lbs.15120
85 lbs.10120
85 lbs.10120
115 lbs.6120
Lower Back
Deadlifts60 lbs.15120
90 lbs.12120
110 lbs.10120
110 lbs.10120
Thighs
Lying Leg Curls40 lbs.10120
45 lbs.8120
50 lbs.6120
55 lbs.6120
Dumbbell Lunges15 lbs.20120
15 lbs.20120
15 lbs.20120
15 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-

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