POWER BODY BUILDER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
behrwang on August 19, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press105 lbs.890
145 lbs.890
190 lbs.690
190 lbs.690
Incline Dumbbell Press40 lbs.890
45 lbs.890
50 lbs.690
50 lbs.690
Flat Bench Dumbbell Flyes30 lbs.1090
40 lbs.1090
45 lbs.1090
45 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns50 lbs.1090
55 lbs.1090
60 lbs.1090
65 lbs.1090
Thighs
Barbell Squats55 lbs.8120
95 lbs.8120
115 lbs.6120
125 lbs.6120
Leg Extensions80 lbs.890
80 lbs.890
80 lbs.890
80 lbs.890
Angled Leg Press120 lbs.8120
150 lbs.8120
170 lbs.8120
240 lbs.8120
Lying Leg Curls55 lbs.1090
55 lbs.1090
55 lbs.1090
55 lbs.1090
Calves
Seated Calf Raises65 lbs.1060
65 lbs.1060
65 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans60 lbs.5120
85 lbs.5120
100 lbs.5120
Shoulders
Seated Dumbbell Press35 lbs.890
40 lbs.890
45 lbs.890
45 lbs.890
Lateral Dumbbell Raises10 lbs.1090
10 lbs.1090
12 lbs.1090
15 lbs.1090
Front Dumbbell Raises10 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090
Back
Wide-Grip Front Pulldowns120 lbs.1090
120 lbs.1090
120 lbs.1090
120 lbs.1090
Close-Grip Pulldowns120 lbs.1090
120 lbs.1090
120 lbs.1090
120 lbs.1090
T-Bar Rows50 lbs.1090
65 lbs.1090
80 lbs.1090
105 lbs.1090
One-Arm Dumbbell Bent-Over Rows40 lbs.890
40 lbs.890
45 lbs.890
50 lbs.890
Biceps
Standing Alternate Dumbbell Curls35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090

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