This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
MikeyMike on July 27, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press115 lbs.1060
145 lbs.1060
160 lbs.860
165 lbs.860
175 lbs.660
Shoulders
Seated Barbell Front Press65 lbs.2060
65 lbs.2060
65 lbs.2060
65 lbs.2060
65 lbs.2060
Back
Bent-Over Barbell Rows--60
--60
--60
Biceps
Standing Alternate Dumbbell Curls75 lbs.1260
75 lbs.1060
75 lbs.1060
Triceps
Close-Grip Bench Press75 lbs.2060
75 lbs.2560
75 lbs.2060
Triceps Parallel-Bar Dips-2060
-2060
Chest
Flat Bench Dumbbell Flyes30 lbs.1560
30 lbs.1260
30 lbs.1060
Thighs
Dumbbell Lunges30 lbs.15120
30 lbs.12120
30 lbs.10120
Leg Extensions60 lbs.1060
70 lbs.1060
70 lbs.1060
Calves
Standing Calf Raises80 lbs.3060
80 lbs.3060
Abs
Side Crunches-10030
Crunches-10030
Lower Back
Deadlifts115 lbs.1530
115 lbs.1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jog in Place0.000 miles0-
Toe Touches0.000 miles0-
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Good Mornings70 lbs.1560
70 lbs.1560
70 lbs.1560
70 lbs.1560
Thighs
Leg Extensions80 lbs.1060
90 lbs.860
100 lbs.660
80 lbs.1060
Back
Bent-Over Barbell Rows65 lbs.2060
65 lbs.2060
65 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Kickboxing0.000 miles30-
Mixed Martial Arts0.000 miles60-

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