POWER UP

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:

jeromebracey on June 27, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Triceps, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	60 lbs.	8	90
	85 lbs.	8	90
	110 lbs.	6	90
	110 lbs.	6	90
Incline Dumbbell Press	25 lbs.	8	90
	25 lbs.	8	90
	30 lbs.	6	90
	30 lbs.	6	90
Flat Bench Dumbbell Flyes	20 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
	25 lbs.	10	90
Pushups	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	30 lbs.	10	90
	30 lbs.	10	90
	35 lbs.	10	90
	40 lbs.	10	90
Thighs
Barbell Squats	45 lbs.	8	120
	75 lbs.	8	120
	85 lbs.	6	120
	95 lbs.	6	120
Leg Extensions	60 lbs.	8	90
	60 lbs.	8	90
	60 lbs.	8	90
	60 lbs.	8	90
Angled Leg Press	90 lbs.	8	120
	110 lbs.	8	120
	130 lbs.	8	120
	170 lbs.	8	120
Lying Leg Curls	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Calves
Seated Calf Raises	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60

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