JJ

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:

johnnie5otl on March 29, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	55 lbs.	20	120
	75 lbs.	15	120
	85 lbs.	10	120
	85 lbs.	10	120
	115 lbs.	6	120
Lying Leg Curls	40 lbs.	10	120
	45 lbs.	8	120
	50 lbs.	6	120
	55 lbs.	6	120
Dumbbell Lunges	15 lbs.	20	120
	15 lbs.	20	120
	15 lbs.	20	120
	15 lbs.	20	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30
Lower Back
Deadlifts	60 lbs.	15	120
	90 lbs.	12	120
	110 lbs.	10	120
	110 lbs.	10	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide Grip Front Chin-Ups	-	10	120
	-	10	120
	-	10	120
	-	10	120
	-	10	120
	-	10	120
Bent-Over Barbell Rows	40 lbs.	15	120
	50 lbs.	10	120
	60 lbs.	6	120
	60 lbs.	6	120
Seated Cable Rows	65 lbs.	15	120
	75 lbs.	12	120
	80 lbs.	10	120
	90 lbs.	8	120
One-Arm Dumbbell Bent-Over Rows	25 lbs.	15	120
	30 lbs.	12	120
	35 lbs.	8	120
	35 lbs.	6	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	0	-

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