POWER

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:

jonathonandrews on April 30, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	60 lbs.	10	60
	70 lbs.	10	60
	80 lbs.	10	60
Dumbbell Flyes	20 lbs.	10	60
	30 lbs.	10	60
	40 lbs.	10	60
Incline Barbell Press	50 lbs.	10	60
	60 lbs.	10	60
	70 lbs.	10	60
Biceps
Cable Curls	10 lbs.	10	60
	20 lbs.	10	60
	30 lbs.	10	60
EZ Curl Bar Curls	10 lbs.	10	60
	20 lbs.	10	60
	30 lbs.	10	60
Standing Alternate Dumbbell Curls	20 lbs.	10	60
	20 lbs.	10	60
	40 lbs.	10	60
Triceps
Triceps Cable Pushdowns	10 lbs.	10	60
	20 lbs.	10	60
	30 lbs.	10	60
Lying Triceps Extensions	10 lbs.	10	60
	20 lbs.	10	60
	30 lbs.	10	60
Back
Lat Pulldown with Neutral Grip	20 lbs.	10	60
	30 lbs.	10	60
	40 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	10 lbs.	10	60
	20 lbs.	10	60
	30 lbs.	10	60
Seated Cable Rows	10 lbs.	10	60
	20 lbs.	10	60
	30 lbs.	10	60
Shoulders
Front Dumbbell Raises	10 lbs.	10	60
	20 lbs.	10	60
	30 lbs.	10	60
Lateral Dumbbell Raises	10 lbs.	10	60
	20 lbs.	10	60
	30 lbs.	10	60
Machine Shoulder Press	30 lbs.	10	60
	40 lbs.	10	60
	50 lbs.	10	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	65 lbs.	20	120
	85 lbs.	15	120
	105 lbs.	10	120
	105 lbs.	10	120
	145 lbs.	6	120
Lower Back
Deadlifts	70 lbs.	15	120
	90 lbs.	12	120
	110 lbs.	10	120
	110 lbs.	10	120
Thighs
Lying Leg Curls	45 lbs.	10	120
	55 lbs.	8	120
	60 lbs.	6	120
	70 lbs.	6	120
Dumbbell Lunges	20 lbs.	20	120
	20 lbs.	20	120
	20 lbs.	20	120
	20 lbs.	20	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.)
Stairclimbing Machine	0.000 miles	30	-

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