POWER WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
pass
Rating:
 Unrated
Created By:
pass on November 22, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
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 Press80 lbs.15120
95 lbs.10120
115 lbs.8120
135 lbs.6120
155 lbs.4120
Incline Barbell Press70 lbs.8120
85 lbs.4120
90 lbs.2120
95 lbs.1120
Incline Dumbbell Press40 lbs.10120
45 lbs.8120
55 lbs.6120
Flat Bench Dumbbell Flyes45 lbs.8120
50 lbs.6120
55 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 Squats75 lbs.20120
95 lbs.15120
115 lbs.10120
115 lbs.10120
165 lbs.6120
Lower Back
Deadlifts80 lbs.15120
110 lbs.12120
130 lbs.10120
130 lbs.10120
Thighs
Lying Leg Curls55 lbs.10120
70 lbs.8120
70 lbs.6120
80 lbs.6120
Dumbbell Lunges40 lbs.20120
40 lbs.20120
40 lbs.20120
40 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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