STRENGTH BUILDER

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Created By:

FitClick on October 29, 2009

Rating:

Users:

2,578 (Find someone using this workout plan)

Comments:

Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Description

Get stronger faster by doing power strength workouts four times per week. Cardio and abdominals are included on every weight training day as well as a fifth cardio and abdominal only workout.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Squats	95 lbs.	12	120
	95 lbs.	12	120
	95 lbs.	12	120
Angled Leg Press	180 lbs.	12	90
	180 lbs.	12	90
	180 lbs.	12	90
Leg Extensions	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Lying Leg Curls	45 lbs.	12	90
	45 lbs.	12	90
	45 lbs.	12	90
Calves
Standing Calf Raises	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)
Outdoor Running	0.000 miles	30
Stairclimbing machine	0.000 miles	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	10	90
	110 lbs.	10	90
	110 lbs.	10	90
Incline Barbell Press	85 lbs.	10	90
	85 lbs.	10	90
	85 lbs.	10	90
Decline Barbell Press	110 lbs.	8	90
	110 lbs.	8	90
	110 lbs.	8	90
Flat Bench Dumbbell Flyes	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Biceps
Standing Barbell Curls	45 lbs.	12	90
	45 lbs.	12	90
	45 lbs.	12	90
Suicide Curls	30 lbs.	21	90
	30 lbs.	21	90
	30 lbs.	21	90
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)
Stairclimbing machine	0.000 miles	30
Outdoor Running	0.000 miles	30

Workout routine comments

this is what ive been looking for thanks ,

3:23pm Sep 7, 2010

mickeyp

I think this is a good workout. Shades1p1p, suicide curls is a bicep exercise, and a reverse crunch is where you lift your legs up while laying down instead of lifting your body up. Also, for the other confused people, you workout out 5 days in a row and then rest for two days in this workout. I have my own specialized workout where I do upper body day 1 and lower body day 2. Rest day 3. And then restart the process!

11:28am Sep 1, 2010

BigK2

i'll try see if it works for me. looks great

10:09pm Aug 27, 2010

gnunes

I'll try for 90 days

11:49pm Aug 21, 2010

gc2007

If your trying to lose WEIGHT this might not be for you. You might lose fat, but muscle weighs a lot more than fat does, and you'll probably end up weighing the same or more (I dont know about girls)

12:33pm Aug 21, 2010

ChosenSplash