THREE HOUR POWER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
KYassist
Rating:
 Unrated
Created By:
KYassist on May 26, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press225 lbs.860
225 lbs.860
225 lbs.860
135 lbs.2060
Incline Dumbbell Press70 lbs.860
70 lbs.860
70 lbs.860
35 lbs.2060
Flat Bench Dumbbell Flyes45 lbs.860
45 lbs.860
45 lbs.860
25 lbs.2060
Triceps
Machine Triceps Extensions100 lbs.860
100 lbs.860
100 lbs.860
60 lbs.2060
One-Arm Dumbbell Kickbacks30 lbs.860
30 lbs.860
30 lbs.860
15 lbs.2060
Rope Extensions70 lbs.860
70 lbs.860
70 lbs.860
40 lbs.2060
Abs
Hanging Leg Raises-1030
Hanging Knee Tucks-2030
Incline Sit-Ups-2030
Machine Crunches100 lbs.2530
100 lbs.2530
Machine Side Twists50 lbs.2530
50 lbs.2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles10-
Elliptical Trainer0 miles20-
Recumbent Stationary Bike0 miles20-
Treadmill Walk: Incline 5%0 miles20-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats225 lbs.860
225 lbs.860
225 lbs.860
135 lbs.2060
Angled Leg Press500 lbs.860
500 lbs.860
500 lbs.860
275 lbs.2060
Glute Machine Press150 lbs.860
150 lbs.860
150 lbs.860
80 lbs.2060
Seated Leg Curls150 lbs.860
150 lbs.860
150 lbs.860
100 lbs.2060
Leg Extensions200 lbs.860
200 lbs.860
200 lbs.860
120 lbs.2060
Calves
Standing Calf Raises320 lbs.860
320 lbs.860
320 lbs.860
170 lbs.2060
Lower Back
Back Extensions-1060
-1060
-1060
Abs
Hanging Leg Raises-1030
Hanging Knee Tucks-2030
Incline Sit-Ups-2030
Machine Crunches100 lbs.2530
100 lbs.2530
Machine Side Twists50 lbs.2530
50 lbs.2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles10-
Elliptical Trainer0 miles20-
Recumbent Stationary Bike0 miles20-
Treadmill Walk: Incline 5%0 miles20-

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