APRIL 2009

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:

crdurbiano on April 12, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Shoulders, Back, Biceps, Triceps, Thighs, Calves, Abs, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	45 lbs.	10	60
	60 lbs.	10	60
	65 lbs.	8	60
	70 lbs.	8	60
	75 lbs.	6	60
Shoulders
Seated Barbell Front Press	30 lbs.	10	60
	35 lbs.	8	60
	40 lbs.	6	60
	40 lbs.	6	60
	45 lbs.	4	60
Back
Wide-Grip Behind-The-Neck Pulldowns	40 lbs.	10	60
	45 lbs.	10	60
	50 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	10	60
Triceps
Triceps Cable Pushdowns	20 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	10	60
Triceps Parallel-Bar Dips	-	20	60
	-	20	60
Chest
Flat Bench Dumbbell Flyes	12 lbs.	10	60
	15 lbs.	10	60
	20 lbs.	10	60
Thighs
Barbell Squats	105 lbs.	10	120
	125 lbs.	6	120
	125 lbs.	6	120
Angled Leg Press	190 lbs.	10	120
	210 lbs.	8	120
	220 lbs.	8	120
Leg Extensions	60 lbs.	10	60
	60 lbs.	10	60
	70 lbs.	10	60
Lying Leg Curls	35 lbs.	20	60
	35 lbs.	20	60
Calves
Standing Calf Raises	160 lbs.	15	60
	160 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.)
Upright Stationary Bike	0.000 miles	20	-
	0.000 miles	20	-
Jumping Rope	0.000 miles	5	-
	0.000 miles	5	-
Treadmill Running	0.000 miles	15	-
	0.000 miles	15	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	45 lbs.	10	60
	60 lbs.	10	60
	65 lbs.	8	60
	70 lbs.	8	60
	75 lbs.	6	60
Shoulders
Seated Barbell Front Press	30 lbs.	10	60
	35 lbs.	8	60
	40 lbs.	6	60
	40 lbs.	6	60
	45 lbs.	4	60
Back
Wide-Grip Behind-The-Neck Pulldowns	40 lbs.	10	60
	45 lbs.	10	60
	50 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	10	60
Triceps
Triceps Cable Pushdowns	20 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	10	60
Triceps Parallel-Bar Dips	-	15	60
	-	15	60
Chest
Flat Bench Dumbbell Flyes	12 lbs.	12	60
	15 lbs.	10	60
	20 lbs.	10	60
Thighs
Barbell Squats	105 lbs.	10	120
	125 lbs.	6	120
	125 lbs.	6	120
Angled Leg Press	190 lbs.	10	120
	210 lbs.	8	120
	220 lbs.	8	120
Leg Extensions	60 lbs.	10	60
	60 lbs.	10	60
	70 lbs.	10	60
Lying Leg Curls	35 lbs.	20	60
	35 lbs.	20	60
Calves
Standing Calf Raises	160 lbs.	15	60
	160 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.)
Upright Stationary Bike	0.000 miles	20	-
	0.000 miles	20	-
Jumping Rope	0.000 miles	5	-
	0.000 miles	5	-
Treadmill Running	0.000 miles	15	-
	0.000 miles	15	-

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