POWER3

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:

bull42473 on March 16, 2016

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pullup with Weight	30 lbs.	10	120
	30 lbs.	10	120
	30 lbs.	10	120
	30 lbs.	10	120
Chest
Barbell Bench Press	230 lbs.	10	120
	230 lbs.	10	120
	230 lbs.	10	120
	230 lbs.	10	120
Back
Dumbbell Row	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Triceps
Single-Arm Lying Triceps Extension	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
Biceps
Standing Dumbbell Curls	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
Shoulders
Dumbbell Arnold Shoulder Press	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
Triceps
One-Arm Dumbbell Extensions	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
Shoulders
Lateral Dumbbell Raises	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
Front Dumbbell Raises	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120
	40 lbs.	10	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	15	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Weighted Crunch	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Bicycle Crunches	-	20	60
	-	20	60
	-	20	60
	-	20	60
Leg Raises	-	15	60
	-	15	60
	-	15	60
	-	15	60
Hanging Leg Raises	-	10	60
	-	10	60
	-	10	60
	-	10	60
Thighs
Jump Squats: Body Weight	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	20	0

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