Online Fitness Trainer, Exercise Programs & Workout Routines

GYMAMERICA POWER PLAN - PHASE III

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: 3.7/5.0
Created By:
GymAmerica on March 15, 2012
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps
Tags:
strength, weight training, power lifting
Description

Designed to build power, this program is an intense total body plan that works a different body part on each of six days before taking a day off. This plan also includes thirty minutes of cardio for you to log each workout day.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press185 lbs.15120
205 lbs.10120
225 lbs.8120
245 lbs.6120
275 lbs.4120
Incline Barbell Press95 lbs.8120
135 lbs.4120
145 lbs.2120
155 lbs.1120
Incline Dumbbell Press45 lbs.10120
55 lbs.8120
65 lbs.6120
Flat Bench Dumbbell Flyes40 lbs.8120
45 lbs.6120
45 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats135 lbs.20120
185 lbs.15120
225 lbs.10120
245 lbs.10120
275 lbs.6120
Lower Back
Deadlifts95 lbs.15120
135 lbs.12120
145 lbs.10120
155 lbs.10120
Thighs
Lying Leg Curls40 lbs.10120
45 lbs.8120
50 lbs.6120
55 lbs.6120
Dumbbell Lunges95 lbs.20120
135 lbs.20120
135 lbs.20120
95 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0 miles30-

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