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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Rating:
 Unrated
Created By:
bthomas09 on April 11, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press90 lbs.15120
110 lbs.10120
130 lbs.8120
150 lbs.6120
175 lbs.4120
Incline Barbell Press100 lbs.8120
125 lbs.4120
135 lbs.2120
140 lbs.1120
Incline Dumbbell Press35 lbs.10120
40 lbs.8120
45 lbs.6120
Flat Bench Dumbbell Flyes35 lbs.8120
40 lbs.6120
45 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats65 lbs.20120
85 lbs.15120
95 lbs.10120
95 lbs.10120
135 lbs.6120
Lower Back
Deadlifts80 lbs.15120
110 lbs.12120
140 lbs.10120
140 lbs.10120
Thighs
Lying Leg Curls45 lbs.10120
50 lbs.8120
55 lbs.6120
60 lbs.6120
Dumbbell Lunges20 lbs.20120
20 lbs.20120
20 lbs.20120
20 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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