SHORT ON TIME STRENGTH PLAN

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Jim1
Rating:
 Rating: 3.0/5.0
Created By:
Jim1 on January 09, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Thighs, Trapezius, Shoulders, Biceps, Triceps, Forearms
Tags:
strength training, 3 days
Description
Busy career, young kids, not enough time? Get in there and do the Short on Time Strength Plan.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-1560
Barbell Bench Press298 lbs.1060
342 lbs.860
408 lbs.560
452 lbs.560
Dumbbell Flyes99 lbs.1060
121 lbs.860
143 lbs.460
Cable Crossovers265 lbs.860
309 lbs.560
Back
Wide-Grip Behind-The-Neck Pulldowns220 lbs.860
331 lbs.860
397 lbs.560
463 lbs.360
T-Bar Rows353 lbs.860
397 lbs.660
452 lbs.360
Machine Pullovers265 lbs.860
309 lbs.560
353 lbs.360
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.310 miles5-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats298 lbs.1260
408 lbs.1060
496 lbs.760
540 lbs.560
Angled Leg Press694 lbs.1060
893 lbs.860
1091 lbs.660
Lying Leg Curls265 lbs.860
309 lbs.660
353 lbs.460
Leg Extensions265 lbs.1260
353 lbs.1060
441 lbs.860
Hip Abduction Machine110 lbs.1260
198 lbs.860
287 lbs.460
Hip Adduction Machine110 lbs.1260
198 lbs.860
287 lbs.460
Trapezius
Four Way Neck Machine176 lbs.1060
220 lbs.760
265 lbs.560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-

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