POWER 1

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:
CoachSnoz on August 29, 2019
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Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Shoulders, Back, Biceps, Triceps, Thighs, Calves, Abs, Lower Back
Description

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Exercise
Time		Rest (sec.)
Chest
Barbell Bench Press120 lbs.10-60
120 lbs.10-60
125 lbs.8-60
125 lbs.8-60
135 lbs.6-60
Shoulders
Seated Barbell Front Press65 lbs.10-60
70 lbs.8-60
75 lbs.6-60
75 lbs.6-60
80 lbs.4-60
Back
Wide-Grip Behind-The-Neck Pulldowns90 lbs.10-60
90 lbs.10-60
90 lbs.10-60
Biceps
Standing Alternate Dumbbell Curls25 lbs.12-60
25 lbs.10-60
25 lbs.10-60
Triceps
Triceps Cable Pushdowns45 lbs.12-60
45 lbs.12-60
45 lbs.10-60
Triceps Parallel-Bar Dips-15-60
-15-60
Chest
Flat Bench Dumbbell Flyes30 lbs.12-60
30 lbs.10-60
30 lbs.10-60
Thighs
Barbell Squats95 lbs.10-120
115 lbs.6-120
115 lbs.6-120
Angled Leg Press190 lbs.10-120
200 lbs.8-120
200 lbs.8-120
Leg Extensions60 lbs.10-60
60 lbs.10-60
60 lbs.10-60
Lying Leg Curls30 lbs.20-60
30 lbs.20-60
Calves
Standing Calf Raises140 lbs.15-60
140 lbs.15-60
Abs
Sit-Ups-100-30
Crunches-100-30
Lower Back
Back Extension: Plank Hold with Lift-15-30
-15-30
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running0.000 miles15
Jumping Rope0.000 miles5
Upright Stationary Bike0.000 miles20
0.000 miles20
Jumping Rope0.000 miles5
Treadmill Running0.000 miles15
Day 4
Strength Training ExercisesExercise
Weight		Exercise
Reps		Exercise
Time		Rest (sec.)
Chest
Barbell Bench Press120 lbs.10-60
120 lbs.10-60
125 lbs.8-60
125 lbs.8-60
135 lbs.6-60
Shoulders
Seated Barbell Front Press65 lbs.10-60
70 lbs.8-60
75 lbs.6-60
75 lbs.6-60
80 lbs.4-60
Back
Wide-Grip Behind-The-Neck Pulldowns90 lbs.10-60
90 lbs.10-60
90 lbs.10-60
Biceps
Standing Alternate Dumbbell Curls25 lbs.12-60
25 lbs.10-60
25 lbs.10-60
Triceps
Triceps Cable Pushdowns45 lbs.12-60
45 lbs.12-60
45 lbs.10-60
Triceps Parallel-Bar Dips-20-60
-20-60
Chest
Flat Bench Dumbbell Flyes30 lbs.10-60
30 lbs.10-60
30 lbs.10-60
Thighs
Barbell Squats95 lbs.10-120
115 lbs.6-120
115 lbs.6-120
Angled Leg Press190 lbs.10-120
200 lbs.8-120
200 lbs.8-120
Leg Extensions60 lbs.10-60
60 lbs.10-60
60 lbs.10-60
Lying Leg Curls30 lbs.20-60
30 lbs.20-60
Calves
Standing Calf Raises140 lbs.15-60
140 lbs.15-60
Abs
Sit-Ups-100-30
Crunches-100-30
Lower Back
Back Extension: Plank Hold with Lift-15-30
-15-30
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running0.000 miles15
Jumping Rope0.000 miles5
Upright Stationary Bike0.000 miles20
0.000 miles20
Jumping Rope0.000 miles5
Treadmill Running0.000 miles15

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