Online Fitness Trainer, Exercise Programs & Workout Routines

GYMAMERICA POWER PLAN - PHASE II

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: 5.0/5.0
Created By:
GymAmerica on March 15, 2012
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Thighs, Calves, Chest, Biceps, Shoulders, Trapezius, Triceps, Back
Tags:
strength, weight training, power lifting
Description

Get stronger faster by doing power strength workouts four times per week. Cardio and abdominals are included on every weight training day as well as a fifth cardio and abdominal only workout.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Thighs
Barbell Squats95 lbs.12120
95 lbs.12120
95 lbs.12120
Angled Leg Press180 lbs.1290
180 lbs.1290
180 lbs.1290
Leg Extensions60 lbs.1290
60 lbs.1290
60 lbs.1290
Lying Leg Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Calves
Standing Calf Raises180 lbs.1060
180 lbs.1060
180 lbs.1060
180 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press110 lbs.1090
110 lbs.1090
110 lbs.1090
Incline Barbell Press85 lbs.1090
85 lbs.1090
85 lbs.1090
Decline Barbell Press110 lbs.890
110 lbs.890
110 lbs.890
Flat Bench Dumbbell Flyes30 lbs.1090
30 lbs.1090
30 lbs.1090
Biceps
Standing Barbell Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Suicide Curls30 lbs.2190
30 lbs.2190
30 lbs.2190
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Outdoor Running0.000 miles30-

Workout routine comments

Where is day 3 and day 4 workout?
 
April 15, 2012 at 12:57pm