POWER2

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:

bull42473 on February 11, 2016

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Back, Chest, Triceps, Shoulders, Lower Back, Thighs, Abs, Forearms, Trapezius

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pullup with Weight	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Chest
Barbell Bench Press	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60
	210 lbs.	10	60
Triceps
Weighted Parallel-Bar Dips	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Shoulders
Standing Barbell Press	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
Back
Reverse-Grip Bent-Over Barbell Rows	170 lbs.	8	60
	170 lbs.	8	60
	170 lbs.	8	60
	170 lbs.	8	60
	170 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	20	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
Thighs
Step-Ups	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
Single-Leg Squat	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Abs
Bicycle Crunches	-	30	30
	-	30	30
	-	30	30
	-	30	30
	-	30	30
Crunches	-	30	30
	-	30	30
	-	30	30
	-	30	30
	-	30	30
Leg Raises	-	15	30
	-	15	30
	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	20	0

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