STRENGTH BUILDER

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

FitClick on October 29, 2009

Users:

3,506 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Thighs, Calves, Chest, Biceps, Shoulders, Trapezius, Triceps, Back

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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	95 lbs.	12	120
	95 lbs.	12	120
	95 lbs.	12	120
Angled Leg Press	180 lbs.	12	90
	180 lbs.	12	90
	180 lbs.	12	90
Leg Extensions	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Lying Leg Curls	45 lbs.	12	90
	45 lbs.	12	90
	45 lbs.	12	90
Calves
Standing Calf Raises	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60
	180 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-
Stairclimbing Machine	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	10	90
	110 lbs.	10	90
	110 lbs.	10	90
Incline Barbell Press	85 lbs.	10	90
	85 lbs.	10	90
	85 lbs.	10	90
Decline Barbell Press	110 lbs.	8	90
	110 lbs.	8	90
	110 lbs.	8	90
Flat Bench Dumbbell Flyes	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Biceps
Standing Barbell Curls	45 lbs.	12	90
	45 lbs.	12	90
	45 lbs.	12	90
Suicide Curls	30 lbs.	21	90
	30 lbs.	21	90
	30 lbs.	21	90
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-
Outdoor Running	0.000 miles	30	-

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