REALL

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:

sideswipess on March 24, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Beginner

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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	75 lbs.	15	120
	75 lbs.	15	120
	90 lbs.	10	120
	90 lbs.	10	120
	110 lbs.	8	120
	110 lbs.	8	120
	130 lbs.	6	120
	130 lbs.	6	120
	150 lbs.	4	120
	150 lbs.	4	120
Incline Barbell Press	85 lbs.	8	120
	85 lbs.	8	120
	105 lbs.	4	120
	105 lbs.	4	120
	115 lbs.	2	120
	115 lbs.	2	120
	120 lbs.	1	120
	120 lbs.	1	120
Incline Dumbbell Press	30 lbs.	10	120
	30 lbs.	10	120
	35 lbs.	8	120
	35 lbs.	8	120
	40 lbs.	6	120
	40 lbs.	6	120
Flat Bench Dumbbell Flyes	30 lbs.	8	120
	30 lbs.	8	120
	35 lbs.	6	120
	35 lbs.	6	120
	40 lbs.	4	120
	40 lbs.	4	120
Abs
Incline Sit-Ups	-	50	30
Reverse Crunches	-	50	30
Incline Sit-Ups	-	50	30
Reverse Crunches	-	50	30
Crunches	-	50	30
	-	50	30
	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	1.280 miles	30	-
	1.280 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	55 lbs.	20	120
	75 lbs.	15	120
	95 lbs.	10	120
	95 lbs.	10	120
	125 lbs.	6	120
Lower Back
Deadlifts	70 lbs.	15	120
	100 lbs.	12	120
	120 lbs.	10	120
	120 lbs.	10	120
Thighs
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

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

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