3STR2CAR2OFF

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:

karygreif on December 17, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Biceps, Thighs, Calves, Chest, Triceps, Back, Lower Back, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	50 lbs.	10	60
	50 lbs.	10	60
Thighs
Leg Extensions	110 lbs.	10	60
	110 lbs.	10	60
Seated Leg Curls	110 lbs.	10	60
	110 lbs.	10	60
Calves
Calf Presses	100 lbs.	10	60
	100 lbs.	10	60
Chest
Machine Chest Press	90 lbs.	10	60
	90 lbs.	10	60
Machine Incline Chest Press	90 lbs.	10	60
	90 lbs.	10	60
Triceps
Machine Triceps Extensions	50 lbs.	10	60
	50 lbs.	10	60
Back
Machine Seated Rows	70 lbs.	10	60
	70 lbs.	10	60
Wide-Grip Front Pulldowns	90 lbs.	10	60
	90 lbs.	10	60
Lower Back
Machine Low Back Extensions	90 lbs.	10	60
	90 lbs.	10	60
Abs
Machine Crunches	50 lbs.	12	30
	50 lbs.	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	4 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
	-	25	30
Ball Crunches	-	20	30
	-	20	30
Flutter Kicks	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	10 miles	20	-
swiss ball rock back and forth	0 miles	10	-

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