BOA1

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:

Herrera on June 30, 2010

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	195 lbs.	10	60
	300 lbs.	5	60
	305 lbs.	3	60
Incline Dumbbell Press	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Shoulders
Standing Barbell Press	95 lbs.	8	60
	95 lbs.	8	60
	95 lbs.	8	60
Triceps
Lying Triceps Extensions	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Abs
Crunches	-	-	30
	-	-	30
Back
One-Arm Dumbbell Bent-Over Rows	-	-	60
	-	-	60
Shoulders
Seated Dumbbell Press	-	-	60
	-	-	60
Biceps
Standing Barbell Curls	-	-	60
	-	-	60
Shoulders
Front Dumbbell Raises	-	-	60
	-	-	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	190 lbs.	10	60
	240 lbs.	5	60
	250 lbs.	3	60
	260 lbs.	1	60
	260 lbs.	3	60
Thighs
Barbell Squats	175 lbs.	10	60
	265 lbs.	5	60
	275 lbs.	3	60
	285 lbs.	1	60
	285 lbs.	3	60
Back
Wide-Grip Front Pulldowns	160 lbs.	12	60
	160 lbs.	12	60
	160 lbs.	12	60
Biceps
EZ Curl Bar Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-
Rowing Machine	0.000 miles	0	-

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