THE GREATEST WORKOUT EVER: PHASE 1

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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:

MHExperts on January 17, 2011

Users:

791 (Find someone using this workout plan)

Comments:

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Workout Category:

Total Body, Muscle & Strength, Chest, Legs

Body Parts:

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

Tags:

strength, total body, build muscle

Description

A mix of Olympic, power lifting, and bodybuilding techniques that builds muscle, improves strength, and provides power in all sports. Four days a week, twelve weeks total.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	5	120
	115 lbs.	3	120
	115 lbs.	3	120
	125 lbs.	1	120
	125 lbs.	1	120
Shoulders
Standing Barbell Press	50 lbs.	5	120
	50 lbs.	3	120
	50 lbs.	3	120
	55 lbs.	1	120
	55 lbs.	1	120
Back
Weighted Chinup	5 lbs.	5	120
	5 lbs.	3	120
	5 lbs.	3	120
Triceps
Weighted Parallel-Bar Dips	5 lbs.	5	120
	5 lbs.	3	120
	5 lbs.	3	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Optional Cardio - 60% Max HR (RPE 3)	0 miles	30	-

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