WORKING GUY POWER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.9/5.0
Created By:
FitClick on October 29, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Lower Back, Thighs, Biceps
Description
Working too hard and short on time? And tired of all the simple dumbbell and easy machine workouts? Get your power back with this manly-man routine. Only two days a week for about 45 minutes, but it includes all power exercises so you will get stronger fast.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press195 lbs.1060
300 lbs.560
305 lbs.360
315 lbs.160
320 lbs.360
Incline Dumbbell Press25 lbs.1260
25 lbs.1260
25 lbs.1260
Shoulders
Standing Barbell Press95 lbs.860
95 lbs.860
95 lbs.860
Triceps
Lying Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Deadlifts190 lbs.1060
240 lbs.560
250 lbs.360
260 lbs.160
260 lbs.360
Thighs
Barbell Squats175 lbs.1060
265 lbs.560
275 lbs.360
285 lbs.160
285 lbs.360
Back
Wide-Grip Front Pulldowns160 lbs.1260
160 lbs.1260
160 lbs.1260
Biceps
EZ Curl Bar Curls50 lbs.860
50 lbs.860
50 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Rowing Machine0.000 miles0-

Workout routine comments

Im going to try it out and see how it works for me with much lower weights.
 
September 14, 2012 at 1:00pm
There are no hard set rules on the weight you start with....if the max you can lift is say 200lbs...scale back the lower weights accordingly...based on the above numbers it is about 60% of max/94%/95%/98%/100% or 120/185/190/195/200 using the 200lb. max

I wouldn't recommend benching that much weight without a spotter or machine with safety latches anyway. Be sure to use good form first, the extra weight comes later. No sense trying to hurt yourself if you're not at that level.
 
June 23, 2011 at 12:38pm
OPTIONS?
 
May 17, 2011 at 2:26pm

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