Online Fitness Trainer, Exercise Programs & Workout Routines

GYMAMERICA POWER PLAN - PHASE I

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
GymAmerica
Rating:
 Rating: 3.8/5.0
Created By:
GymAmerica on March 15, 2012
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves
Tags:
strength, weight training, power lifting
Description

This program is a well-rounded, six-day strength and cardio plan, working one body part per day, three days per week. Cardio and abdominal exercise are the focus of the other three workout days.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press80 lbs.12120
85 lbs.10120
95 lbs.8120
100 lbs.6120
Barbell Bench Press90 lbs.12120
110 lbs.8120
120 lbs.6120
125 lbs.5120
Cable Crossovers30 lbs.10120
30 lbs.8120
40 lbs.6120
40 lbs.5120
Pec Deck Flyes50 lbs.10120
50 lbs.10120
50 lbs.10120
50 lbs.10120
Back
Wide-Grip Front Pulldowns70 lbs.12120
80 lbs.10120
85 lbs.8120
90 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows70 lbs.12120
75 lbs.10120
85 lbs.8120
90 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls15 lbs.12120
20 lbs.10120
25 lbs.6120
30 lbs.5120
EZ Curl Bar Curls40 lbs.12120
50 lbs.8120
55 lbs.6120
60 lbs.5120
Standing Barbell Curls50 lbs.10120
50 lbs.10120
50 lbs.10120
50 lbs.10120
Triceps
Triceps Cable Pushdowns35 lbs.12120
40 lbs.10120
45 lbs.8120
50 lbs.6120
Close-Grip Bench Press70 lbs.12120
75 lbs.8120
85 lbs.8120
90 lbs.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups10 lbs.260
10 lbs.260
10 lbs.260
Barbell Wrist Curls30 lbs.2060
30 lbs.2060
30 lbs.2060
Barbell Reverse Wrist Curls15 lbs.2060
15 lbs.2060
15 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

Workout routine comments

Great workout!
 
April 3, 2012 at 10:38am