POWER PLATEAU

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Unrated
Created By:
FitClick on October 29, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Shoulders, Back, Biceps, Triceps, Thighs, Calves, Abs, Lower Back
Description
Breakthrough your plateau with this short-term intensive training cycle. Complete the same difficult routine three days per week for two weeks and you will push yourself to a new power level.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press75 lbs.1060
105 lbs.1060
115 lbs.860
120 lbs.860
125 lbs.660
Shoulders
Seated Barbell Front Press55 lbs.1060
60 lbs.860
65 lbs.660
70 lbs.660
75 lbs.460
Back
Wide-Grip Behind-The-Neck Pulldowns70 lbs.1060
75 lbs.1060
85 lbs.1060
Biceps
Standing Alternate Dumbbell Curls15 lbs.1260
20 lbs.1060
25 lbs.1060
Triceps
Triceps Cable Pushdowns35 lbs.1260
40 lbs.1260
45 lbs.1060
Triceps Parallel-Bar Dips-2060
-2060
Chest
Flat Bench Dumbbell Flyes20 lbs.1060
25 lbs.1060
30 lbs.1060
Thighs
Barbell Squats95 lbs.10120
105 lbs.6120
105 lbs.6120
Angled Leg Press160 lbs.10120
170 lbs.8120
190 lbs.8120
Leg Extensions50 lbs.1060
50 lbs.1060
60 lbs.1060
Lying Leg Curls30 lbs.2060
30 lbs.2060
Calves
Standing Calf Raises140 lbs.1560
140 lbs.1560
Abs
Sit-Ups-10030
Crunches-10030
Lower Back
Back Extension: Plank Hold with Lift-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles20-
0.000 miles20-
Jumping Rope0.000 miles5-
0.000 miles5-
Treadmill Running0.000 miles15-
0.000 miles15-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press75 lbs.1060
105 lbs.1060
115 lbs.860
120 lbs.860
125 lbs.660
Shoulders
Seated Barbell Front Press55 lbs.1060
60 lbs.860
65 lbs.660
70 lbs.660
75 lbs.460
Back
Wide-Grip Behind-The-Neck Pulldowns70 lbs.1060
75 lbs.1060
85 lbs.1060
Biceps
Standing Alternate Dumbbell Curls15 lbs.1260
20 lbs.1060
25 lbs.1060
Triceps
Triceps Cable Pushdowns35 lbs.1260
40 lbs.1260
45 lbs.1060
Triceps Parallel-Bar Dips-1560
-1560
Chest
Flat Bench Dumbbell Flyes20 lbs.1260
25 lbs.1060
30 lbs.1060
Thighs
Barbell Squats95 lbs.10120
105 lbs.6120
105 lbs.6120
Angled Leg Press160 lbs.10120
170 lbs.8120
190 lbs.8120
Leg Extensions50 lbs.1060
50 lbs.1060
60 lbs.1060
Lying Leg Curls30 lbs.2060
30 lbs.2060
Calves
Standing Calf Raises140 lbs.1560
140 lbs.1560
Abs
Sit-Ups-10030
Crunches-10030
Lower Back
Back Extension: Plank Hold with Lift-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles20-
0.000 miles20-
Jumping Rope0.000 miles5-
0.000 miles5-
Treadmill Running0.000 miles15-
0.000 miles15-

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