POWERPUSH WORKOUT

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:

ganja_star on January 20, 2010

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	190 lbs.	8	60
	190 lbs.	8	60
	190 lbs.	8	60
	190 lbs.	8	60
Pec Deck Flyes	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Machine Incline Chest Press	120 lbs.	11	60
	120 lbs.	11	60
	120 lbs.	11	60
Back
Close-Grip Pulldowns	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
Wide-Grip Front Pulldowns	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Machine Pullovers	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Lower Back
Machine Low Back Extensions	130 lbs.	10	60
	130 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
Lateral Dumbbell Raises	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Trapezius
Dumbbell Upright Rows	30 lbs.	8	60
	30 lbs.	8	60
Dumbbell Shrugs	55 lbs.	11	60
	55 lbs.	11	60
Triceps
One-Arm Dumbbell Extensions	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Rope Extensions	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

No comments have been posted yet.