POWER PLUS

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:

bull42473 on February 14, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Back, Thighs, Calves, Abs, Triceps, Biceps, Lower Back, Shoulders, Trapezius, Forearms

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	150 lbs.	20	90
	170 lbs.	15	90
	190 lbs.	10	90
	210 lbs.	8	90
	220 lbs.	6	90
	230 lbs.	4	90
	240 lbs.	2	90
Dumbbell Bench Press	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
Flat Bench Dumbbell Flyes	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
Pushups: Plyometric	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Back
Reverse-Grip Bent-Over Barbell Rows	75 lbs.	20	90
	85 lbs.	15	90
	105 lbs.	10	90
	125 lbs.	8	90
	145 lbs.	6	90
	165 lbs.	4	90
	185 lbs.	2	90
One-Arm Dumbbell Bent-Over Rows	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
Reverse Fly	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
	55 lbs.	5	90
Dumbbell Pullovers	55 lbs.	20	90
	55 lbs.	20	90
	55 lbs.	20	90
	55 lbs.	20	90
	55 lbs.	20	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	35	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	120 lbs.	30	90
	140 lbs.	20	90
	140 lbs.	20	90
	140 lbs.	20	90
	140 lbs.	20	90
	140 lbs.	20	90
Dumbbell Lunges	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Step-Ups	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
Calves
Standing Calf Raises	120 lbs.	30	90
	140 lbs.	20	90
	140 lbs.	20	90
	140 lbs.	20	90
	140 lbs.	20	90
	140 lbs.	20	90
Abs
Bicycle Crunches	-	30	60
	-	30	60
	-	30	60
	-	30	60
Leg Lifts	-	30	60
	-	30	60
	-	30	60
	-	30	60
Crunches	-	30	60
	-	30	60
	-	30	60
	-	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	35	-

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