WORKING GUY POWER II

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.

Rating:

Created By:

FitClick on July 20, 2010

Users:

366 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Tuesday, Thursday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	185 lbs.	10	60
	245 lbs.	5	60
	255 lbs.	3	60
	265 lbs.	1	60
	270 lbs.	3	60
Incline Dumbbell Press	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
Shoulders
Standing Dumbbell Press	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Triceps
Lying Triceps Extensions	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Abs
Crunches	-	50	30
Bench Knee Tucks	-	50	30
Reverse Crunches	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	10	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Kettlebell Two-Hand Swing	52 lbs.	25	60
Lower Back
Deadlifts	185 lbs.	10	60
	225 lbs.	5	60
	235 lbs.	3	60
	245 lbs.	1	60
	250 lbs.	3	60
Thighs
Single-Leg Deadlift	25 lbs.	25	60
Barbell Squats	225 lbs.	10	60
	265 lbs.	5	60
	275 lbs.	3	60
	285 lbs.	1	60
	290 lbs.	3	60
Back
Wide-Grip Front Pulldowns	165 lbs.	12	60
	165 lbs.	12	60
	165 lbs.	12	60
Seated Cable Rows	60 lbs.	12	60
	60 lbs.	12	60
Biceps
EZ Curl Bar Curls	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Lower Back
Back Extension: Ground	-	20	60
Abs
Bicycle Crunches	-	50	30

Workout routine comments

this hsit sucks

11franjo

April 25, 2011 at 7:39pm

This blows. You should never do deads and squats in the same workout...one exercise or the other will suffer. Also looks like too much time in the gym. To anyone who reads this...LOOK FOR A BETTER PROGRAM!!

KingofPayne

April 10, 2011 at 8:41pm

i like poop

bobawsome

February 20, 2011 at 9:09pm

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