THE POWER THASH I

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:

WayneHall on October 23, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

High-intensity, interval workout for full-body; power, endurance, and cardio, originated by Turkish trainer Istvan Javorek

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Trapezius
Dumbbell Upright Rows	35 lbs.	6	0
Back
Dumbbell High Pull	25 lbs.	6	0
Thighs
Dumbbell Squat with Rotational Press	30 lbs.	6	0
Back
Dumbbell Row	30 lbs.	6	0
Dumbbell High Pull	25 lbs.	6	60
Trapezius
Dumbbell Upright Rows	50 lbs.	3	10
Back
Dumbbell High Pull	35 lbs.	3	10
Thighs
Dumbbell Squat with Rotational Press	40 lbs.	3	10
Back
Dumbbell Row	50 lbs.	3	10
Dumbbell High Pull	40 lbs.	3	60
Thighs
Barbell Squats	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	5	60
	40 lbs.	3	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Knee-Up Crunches	-	12	30
	-	12	30
	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2.500 miles	0	-

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