LEG POWER

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:

258 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

Hit your legs hard three days a week for three weeks to build maximum muscle mass. Light upper body workouts are also included.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	75 lbs.	10	120
	85 lbs.	10	120
	95 lbs.	10	120
	105 lbs.	10	120
	105 lbs.	10	120
Angled Leg Press	120 lbs.	10	120
	140 lbs.	10	120
	160 lbs.	10	120
	180 lbs.	10	120
	200 lbs.	10	120
Lying Leg Curls	40 lbs.	15	60
Standing Leg Curls	20 lbs.	10	60
Biceps
Barbell Preacher Curls	45 lbs.	10	60
Seated Hammer Curls	20 lbs.	10	60
Triceps
Triceps Cable Pushdowns	45 lbs.	10	60
Lying Triceps Extensions	45 lbs.	10	60
	50 lbs.	10	60
One-Arm Dumbbell Extensions	15 lbs.	10	60
Abs
Leg Raises	-	20	30
Side Crunches	-	20	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	90 lbs.	10	60
Seated Cable Rows	85 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	35 lbs.	10	60
Shoulders
Seated Dumbbell Press	25 lbs.	10	60
Front Dumbbell Raises	10 lbs.	10	60
Lateral Dumbbell Raises	10 lbs.	10	60
Rear Dumbbell Raises	10 lbs.	10	60
Trapezius
Barbell Upright Rows	45 lbs.	10	60
Dumbbell Shrugs	40 lbs.	10	60
Abs
Leg Raises	-	20	30
Side Crunches	-	20	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	45	-

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