GYMAMERICA POWER PLAN - PHASE III

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:

GymAmerica on March 15, 2012

Users:

22 (Find someone using this workout plan)

Comments:

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	185 lbs.	15	120
	205 lbs.	10	120
	225 lbs.	8	120
	245 lbs.	6	120
	275 lbs.	4	120
Incline Barbell Press	95 lbs.	8	120
	135 lbs.	4	120
	145 lbs.	2	120
	155 lbs.	1	120
Incline Dumbbell Press	45 lbs.	10	120
	55 lbs.	8	120
	65 lbs.	6	120
Flat Bench Dumbbell Flyes	40 lbs.	8	120
	45 lbs.	6	120
	45 lbs.	4	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	135 lbs.	20	120
	185 lbs.	15	120
	225 lbs.	10	120
	245 lbs.	10	120
	275 lbs.	6	120
Lower Back
Deadlifts	95 lbs.	15	120
	135 lbs.	12	120
	145 lbs.	10	120
	155 lbs.	10	120
Thighs
Lying Leg Curls	40 lbs.	10	120
	45 lbs.	8	120
	50 lbs.	6	120
	55 lbs.	6	120
Dumbbell Lunges	95 lbs.	20	120
	135 lbs.	20	120
	135 lbs.	20	120
	95 lbs.	20	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0 miles	30	-

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