MAX POWER

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:

kdilla on April 02, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	15	120
	140 lbs.	10	120
	150 lbs.	8	120
	160 lbs.	6	120
	165 lbs.	4	120
Incline Barbell Press	110 lbs.	8	120
	125 lbs.	4	120
	135 lbs.	2	120
	140 lbs.	1	120
Incline Dumbbell Press	40 lbs.	10	120
	40 lbs.	8	120
	45 lbs.	6	120
Flat Bench Dumbbell Flyes	40 lbs.	8	120
	40 lbs.	6	120
	45 lbs.	4	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	75 lbs.	20	120
	105 lbs.	15	120
	125 lbs.	10	120
	125 lbs.	10	120
	135 lbs.	6	120
Lying Leg Curls	55 lbs.	10	120
	60 lbs.	8	120
	60 lbs.	6	120
	60 lbs.	6	120
Dumbbell Lunges	15 lbs.	20	120
	15 lbs.	20	120
	15 lbs.	20	120
	15 lbs.	20	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30
Lower Back
Deadlifts	110 lbs.	15	120
	120 lbs.	12	120
	130 lbs.	10	120
	130 lbs.	10	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	0	-

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