THE SUPERHERO WORKOUT PHASE ONE (STRENGTH)

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:

Malco on January 10, 2012

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Thighs, Back, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	165 lbs.	3	75
	165 lbs.	3	75
	165 lbs.	3	75
	165 lbs.	3	75
	165 lbs.	3	75
	165 lbs.	3	75
	165 lbs.	3	75
	165 lbs.	3	75
	165 lbs.	3	75
	165 lbs.	3	75
Thighs
Wide-Grip Stiff-Legged Deadlift	135 lbs.	3	75
	135 lbs.	3	75
	135 lbs.	3	75
	135 lbs.	3	75
	135 lbs.	3	75
	135 lbs.	3	75
	135 lbs.	3	75
	135 lbs.	3	75
	135 lbs.	3	75
	135 lbs.	3	75
Back
Chinup	-	5	75
	-	5	75
	-	5	75
	-	5	75
	-	5	75
Thighs
Split Squat with Front Foot Elevated	-	6	75
	-	6	75
	-	6	75
	-	6	75

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Barbell Hang Power Snatch	75 lbs.	24	0
Thighs
Dumbbell Front Squat	75 lbs.	24	0
Shoulders
Barbell Push Press	75 lbs.	24	0
Back
Barbell Hang Clean	74 lbs.	24	0
Dumbbell Two-Hand Swing	30 lbs.	36	0
One-Arm Dumbbell Bent-Over Rows	30 lbs.	36	0
Chest
One-Arm Incline Neutral Dumbbell Press	30 lbs.	36	0
Thighs
Dumbbell Squat and Alternating Reverse Lunge	30 lbs.	36	0

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

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