SINAGUA POWER 09

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:

robbierusconi on November 04, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

Description

work out football

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	135 lbs.	12	120
	140 lbs.	10	120
	155 lbs.	8	120
	160 lbs.	6	120
Barbell Bench Press	150 lbs.	12	120
	180 lbs.	8	120
	195 lbs.	6	120
	205 lbs.	5	120
Cable Crossovers	40 lbs.	10	120
	50 lbs.	8	120
	60 lbs.	6	120
	70 lbs.	5	120
Pec Deck Flyes	80 lbs.	10	120
	80 lbs.	10	120
	80 lbs.	10	120
	80 lbs.	10	120
Back
Wide-Grip Front Pulldowns	115 lbs.	12	120
	125 lbs.	10	120
	140 lbs.	8	120
	145 lbs.	6	120
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	15	120
Seated Cable Rows	110 lbs.	12	120
	125 lbs.	10	120
	135 lbs.	8	120
	150 lbs.	5	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.)
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	12	120
	30 lbs.	10	120
	40 lbs.	6	120
	50 lbs.	5	120
EZ Curl Bar Curls	60 lbs.	12	120
	80 lbs.	8	120
	90 lbs.	6	120
	100 lbs.	5	120
Standing Barbell Curls	80 lbs.	10	120
	80 lbs.	10	120
	80 lbs.	10	120
	80 lbs.	10	120
Triceps
Triceps Cable Pushdowns	50 lbs.	12	120
	60 lbs.	10	120
	70 lbs.	8	120
	80 lbs.	6	120
Close-Grip Bench Press	115 lbs.	12	120
	125 lbs.	8	120
	135 lbs.	8	120
	150 lbs.	6	120
Triceps Parallel-Bar Dips	-	15	120
	-	15	120
	-	15	120
	-	15	120
Forearms
Weight Roll-Ups	10 lbs.	2	60
	10 lbs.	2	60
	10 lbs.	2	60
Barbell Wrist Curls	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Barbell Reverse Wrist Curls	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60

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

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