POWER CLASS

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:
Maggiej14 on January 21, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Biceps, Back, Chest, Lower Back, Shoulders, Thighs, Trapezius, Triceps

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Ride0.000 miles20-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bicycle Crunches--30
--30
Bridge (Plank)--30
--30
Crunches--30
--30
--30
Biceps
Barbell Bicep Curls: Single-Leg--60
--60
--60
--60
Barbell One-Arm Biceps Curl--60
--60
--60
--60
Back
Back Row with Tubing--60
--60
--60
--60
Barbell Clean and Jerk--60
--60
--60
--60
Barbell Suitcase Deadlift--60
--60
--60
--60
Bent Over Row with Back Extension--60
--60
--60
--60
Bent-Over Barbell Rows--60
--60
--60
--60
Chest
Pushups: Kneeling--60
--60
Lower Back
Deadlifts--60
--60
--60
Shoulders
Lateral Dumbbell Raises--60
--60
Plate Pickup Overhead Lift--60
--60
Shoulder Press Pushup--60
--60
--60
Thighs
Squats: Body Weight--60
--60
--60
--60
Dumbbell Lunges--60
--60
Dumbbell Squats--60
--60
--60
--60
Forward Lunges--60
--60
Front Squats--60
--60
Stiff-Legged Dumbbell Deadlifts--60
--60
--60
Wide-Grip Stiff-Legged Deadlift--60
--60
Trapezius
Dumbbell Shrugs--60
--60
Triceps
Close-Grip Bench Press--60
--60
--60
Lying Triceps Extensions--60
--60
--60

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