TOTAL BODY

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:

MikeyMike on July 27, 2009

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Workout Category:

Strength Training Only

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Tags:

power

Description

Biuld intense power Without fancy eqiupment

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	10	60
	145 lbs.	10	60
	160 lbs.	8	60
	165 lbs.	8	60
	175 lbs.	6	60
Shoulders
Seated Barbell Front Press	65 lbs.	20	60
	65 lbs.	20	60
	65 lbs.	20	60
	65 lbs.	20	60
	65 lbs.	20	60
Back
Bent-Over Barbell Rows	-	-	60
	-	-	60
	-	-	60
Biceps
Standing Alternate Dumbbell Curls	75 lbs.	12	60
	75 lbs.	10	60
	75 lbs.	10	60
Triceps
Close-Grip Bench Press	75 lbs.	20	60
	75 lbs.	25	60
	75 lbs.	20	60
Triceps Parallel-Bar Dips	-	20	60
	-	20	60
Chest
Flat Bench Dumbbell Flyes	30 lbs.	15	60
	30 lbs.	12	60
	30 lbs.	10	60
Thighs
Dumbbell Lunges	30 lbs.	15	120
	30 lbs.	12	120
	30 lbs.	10	120
Leg Extensions	60 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Calves
Standing Calf Raises	80 lbs.	30	60
	80 lbs.	30	60
Abs
Side Crunches	-	100	30
Crunches	-	100	30
Lower Back
Deadlifts	115 lbs.	15	30
	115 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jog in Place	0.000 miles	0	-
Toe Touches	0.000 miles	0	-
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Good Mornings	70 lbs.	15	60
	70 lbs.	15	60
	70 lbs.	15	60
	70 lbs.	15	60
Thighs
Leg Extensions	80 lbs.	10	60
	90 lbs.	8	60
	100 lbs.	6	60
	80 lbs.	10	60
Back
Bent-Over Barbell Rows	65 lbs.	20	60
	65 lbs.	20	60
	65 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Kickboxing	0.000 miles	30	-
Mixed Martial Arts	0.000 miles	60	-

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