POWER 2W

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:

joep212121 on December 09, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	60 lbs.	15	120
	75 lbs.	10	120
	90 lbs.	8	120
	100 lbs.	6	120
	115 lbs.	4	120
Incline Barbell Press	70 lbs.	8	120
	85 lbs.	4	120
	90 lbs.	2	120
	95 lbs.	1	120
Incline Dumbbell Press	25 lbs.	10	120
	25 lbs.	8	120
	30 lbs.	6	120
Flat Bench Dumbbell Flyes	25 lbs.	8	120
	30 lbs.	6	120
	30 lbs.	4	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Partial Dumbbell Squats	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
Stiff-Legged Deadlifts	25 lbs.	16	90
	25 lbs.	16	90
	25 lbs.	16	90
Dumbbell Squats	25 lbs.	15	90
	25 lbs.	15	90
Calves
Seated Barbell Calf Raises	55 lbs.	10	60
	55 lbs.	10	60
Seated Dumbbell Calf Raises	20 lbs.	12	60
	20 lbs.	12	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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