1WEEK CARDIO/STRENGTH

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Dkropac on March 15, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Thighs, Abs, Chest, Lower Back, Triceps, Trapezius, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Jumping Jacks: Basic-2530
-2530
-2530
Abs
Bosu Oblique Crunch-1530
-1530
-1530
Chest
Barbell Bench Press60 lbs.1230
70 lbs.1030
80 lbs.830
Dumbbell Flyes12 lbs.1260
12 lbs.1060
20 lbs.860
Lower Back
Deadlifts50 lbs.1230
60 lbs.1030
Back
One-Arm Dumbbell Bent-Over Rows25 lbs.1230
30 lbs.1030
35 lbs.830
Triceps
Triceps Cable Pushdowns35 lbs.1230
40 lbs.1030
50 lbs.830
Lying Triceps Extensions20 lbs.1230
25 lbs.1030
30 lbs.830
Lower Back
Good Mornings30 lbs.1230
40 lbs.1030
50 lbs.830
Trapezius
Medicine Ball Slam-2030
-2030
Shoulders
Seated Dumbbell Press20 lbs.1260
25 lbs.1060
30 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Boxing0 miles3-
0 miles3-
0 miles3-
Elliptical Trainer0 miles3-
0 miles3-
0 miles3-
Cool Down0 miles5-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Jumping Jacks: Basic-2530
-2530
-2530
Abs
Bosu Oblique Crunch-1530
-1530
-1530
Chest
Barbell Bench Press60 lbs.1230
70 lbs.1030
80 lbs.830
Dumbbell Flyes12 lbs.1260
12 lbs.1060
20 lbs.860
Lower Back
Deadlifts50 lbs.1230
60 lbs.1030
Back
One-Arm Dumbbell Bent-Over Rows25 lbs.1230
30 lbs.1030
35 lbs.830
Triceps
Triceps Cable Pushdowns35 lbs.1230
40 lbs.1030
50 lbs.830
Lying Triceps Extensions20 lbs.1230
25 lbs.1030
30 lbs.830
Lower Back
Good Mornings30 lbs.1230
40 lbs.1030
50 lbs.830
Trapezius
Medicine Ball Slam-2030
-2030
Shoulders
Seated Dumbbell Press20 lbs.1230
25 lbs.1030
30 lbs.830
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Boxing0 miles0-
0 miles0-
0 miles0-
Elliptical Trainer0 miles0-
0 miles0-
0 miles0-

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