FULL BODY POWER

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

Rating:

Created By:

RMarsh86 on July 12, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Expert

Target Gender:

Both

Body Parts:

Chest, Abs, Back, Shoulders, Trapezius, Thighs, Calves, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	225 lbs.	15	60
	255 lbs.	10	60
	275 lbs.	8	60
	295 lbs.	6	60
	305 lbs.	4	60
	315 lbs.	2	60
	225 lbs.	10	60
Incline Dumbbell Press	75 lbs.	12	60
	80 lbs.	12	60
	85 lbs.	12	60
	75 lbs.	12	60
Incline Dumbbell Flyes	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Flat Bench Dumbbell Flyes	75 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
Cable Crossovers	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Parallel-Bar Dips	-	max	60
	-	max	60
	-	max	60
Abs
Crunches	-	60	30
	-	60	30
Side Crunches	-	60	30
	-	60	30
Flutter Kicks	-	60	30
	-	60	30
V Sit-Ups	-	30	30
	-	30	30
Chest
Pushups	-	25	60
	-	25	60
	-	25	60
	-	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide Grip Front Chin-Ups	-	12	60
	-	12	60
	-	12	60
Cleans	135 lbs.	8	60
	155 lbs.	8	60
	185 lbs.	8	60
Shoulders
Seated Dumbbell Press	65 lbs.	12	60
	75 lbs.	10	60
	85 lbs.	8	60
Lateral Dumbbell Raises	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Front Dumbbell Raises	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Seated Behind-The-Neck Press	135 lbs.	12	60
	155 lbs.	10	60
	185 lbs.	8	60
Trapezius
Dumbbell Shrugs	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Barbell Shrugs	225 lbs.	12	60
	275 lbs.	12	60
	305 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	95 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Wide-Grip Front Pulldowns	180 lbs.	12	60
	195 lbs.	12	60
	205 lbs.	10	60
Dumbbell Pullovers	95 lbs.	10	60
	95 lbs.	10	60
	95 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	0 miles	0	-

No comments have been posted yet.

RMarsh86
38 M

brillo22
31 M

ww36722
37 M

jtheis17
35 M

alexe19
33 F