POWER WORKOUT 14

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:
joep212121 on December 06, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press60 lbs.15120
75 lbs.10120
90 lbs.8120
100 lbs.6120
115 lbs.4120
Incline Barbell Press70 lbs.8120
85 lbs.4120
90 lbs.2120
95 lbs.1120
Incline Dumbbell Press25 lbs.10120
25 lbs.8120
30 lbs.6120
Flat Bench Dumbbell Flyes25 lbs.8120
30 lbs.6120
30 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats45 lbs.20120
65 lbs.15120
85 lbs.10120
85 lbs.10120
115 lbs.6120
Lower Back
Deadlifts60 lbs.15120
80 lbs.12120
90 lbs.10120
90 lbs.10120
Thighs
Lying Leg Curls35 lbs.10120
40 lbs.8120
45 lbs.6120
50 lbs.6120
Dumbbell Lunges15 lbs.20120
15 lbs.20120
15 lbs.20120
15 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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