This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps
Description
Designed to build power, this program is an intense total body plan that works a different body part on each of six days before taking a day off. This plan also includes thirty minutes of cardio for you to log each workout day.
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Barbell Squats | 185 lbs. | 20 | 120 |
| 205 lbs. | 15 | 120 |
| 225 lbs. | 10 | 120 |
| 245 lbs. | 10 | 120 |
| 275 lbs. | 6 | 120 |
Lower Back |
Deadlifts | 135 lbs. | 15 | 120 |
| 145 lbs. | 12 | 120 |
| 155 lbs. | 10 | 120 |
| 155 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 | 135 lbs. | 20 | 120 |
| 135 lbs. | 20 | 120 |
| 135 lbs. | 20 | 120 |
| 135 lbs. | 20 | 120 |
Abs |
Reverse Crunches | - | 50 | 30 |
| - | 50 | 30 |
Crunches | - | 50 | 30 |
| - | 50 | 30 |