STRENGTH 80% OF 1RM

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:
steelersgo32 on April 07, 2016
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Thighs, Abs, Back, Lower Back, Trapezius, Shoulders, Biceps, Triceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Incline Dumbbell Flyes25 lbs.30
25 lbs.30
25 lbs.30
25 lbs.30
25 lbs.30
25 lbs.30
Incline Barbell Press110 lbs.30
110 lbs.30
110 lbs.30
110 lbs.30
110 lbs.30
110 lbs.30
Barbell Bench Press130 lbs.30
130 lbs.30
130 lbs.30
130 lbs.30
130 lbs.30
130 lbs.30
Thighs
Lying Leg Curls45 lbs.30
45 lbs.30
45 lbs.30
45 lbs.30
45 lbs.30
45 lbs.30
Leg Extensions65 lbs.30
65 lbs.30
65 lbs.30
65 lbs.30
65 lbs.30
65 lbs.30
Barbell Squats150 lbs.30
150 lbs.30
150 lbs.30
150 lbs.30
150 lbs.30
150 lbs.30
Abs
Reverse Crunches-250
-250
-250
Bridge (Plank)--20
--20
--20
High Knees-250
-250
-250
Russian Twist-250
-250
-250
Chest
Incline Dumbbell Flyes25 lbs.30
25 lbs.30
25 lbs.30
25 lbs.30
25 lbs.30
25 lbs.30
Incline Barbell Press110 lbs.30
110 lbs.30
110 lbs.30
110 lbs.30
110 lbs.30
110 lbs.30
Barbell Bench Press130 lbs.30
130 lbs.30
130 lbs.30
130 lbs.30
130 lbs.30
130 lbs.30
Thighs
Lying Leg Curls45 lbs.30
45 lbs.30
45 lbs.30
45 lbs.30
45 lbs.30
45 lbs.30
Leg Extensions65 lbs.30
65 lbs.30
65 lbs.30
65 lbs.30
65 lbs.30
65 lbs.30
Barbell Squats150 lbs.30
150 lbs.30
150 lbs.30
150 lbs.30
150 lbs.30
150 lbs.30
Chest
Incline Dumbbell Flyes25 lbs.30
25 lbs.30
25 lbs.30
25 lbs.30
25 lbs.30
25 lbs.30
Incline Barbell Press110 lbs.30
110 lbs.30
110 lbs.30
110 lbs.30
110 lbs.30
110 lbs.30
Barbell Bench Press130 lbs.30
130 lbs.30
130 lbs.30
130 lbs.30
130 lbs.30
130 lbs.30
Thighs
Lying Leg Curls45 lbs.30
45 lbs.30
45 lbs.30
45 lbs.30
45 lbs.30
45 lbs.30
Leg Extensions65 lbs.30
65 lbs.30
65 lbs.30
65 lbs.30
65 lbs.30
65 lbs.30
Barbell Squats150 lbs.30
150 lbs.30
150 lbs.30
150 lbs.30
150 lbs.30
150 lbs.30
Abs
Reverse Crunches-250
-250
-250
Bridge (Plank)--20
--20
--20
High Knees-250
-250
-250
Russian Twist-250
-250
-250
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Lat Pulldown with Neutral Grip50 lbs.30
50 lbs.30
50 lbs.30
50 lbs.30
50 lbs.30
50 lbs.30
Bent-Over Barbell Rows70 lbs.30
70 lbs.30
70 lbs.30
70 lbs.30
70 lbs.30
70 lbs.30
Lower Back
Deadlifts200 lbs.30
200 lbs.30
200 lbs.30
200 lbs.30
200 lbs.30
200 lbs.30
Trapezius
Barbell Upright Rows75 lbs.30
75 lbs.30
75 lbs.30
75 lbs.30
75 lbs.30
75 lbs.30
Shoulders
Lateral Dumbbell Raises15 lbs.20
15 lbs.20
15 lbs.20
15 lbs.20
15 lbs.20
15 lbs.20
Front Dumbbell Raises15 lbs.20
15 lbs.20
15 lbs.20
15 lbs.20
15 lbs.20
15 lbs.20
Barbell Push Press50 lbs.30
50 lbs.30
50 lbs.30
50 lbs.30
50 lbs.30
50 lbs.30
Biceps
Standing Barbell Curls70 lbs.30
70 lbs.30
70 lbs.30
70 lbs.30
70 lbs.30
70 lbs.30
Triceps
Triceps Cable Pushdowns60 lbs.30
60 lbs.30
60 lbs.30
60 lbs.30
60 lbs.30
60 lbs.30
Biceps
Incline Dumbbell Curls40 lbs.30
40 lbs.30
40 lbs.30
40 lbs.30
40 lbs.30
40 lbs.30

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