4-DAY STRENGTH AND CARDIO WORKOUT

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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Rating:
 Unrated
Created By:
mercin-it on February 25, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Shoulders, Calves, Back, Biceps, Thighs, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Flat Bench Dumbbell Flyes50 lbs.1560
50 lbs.1260
50 lbs.1060
Pec Deck Flyes100 lbs.1560
100 lbs.1260
100 lbs.1060
Incline Dumbbell Press45 lbs.1560
45 lbs.1260
45 lbs.1060
Triceps
Machine Triceps Dips100 lbs.1560
100 lbs.1260
100 lbs.1060
Rope Extensions100 lbs.1560
100 lbs.1260
100 lbs.1060
Supine Triceps Extensions25 lbs.1560
25 lbs.1260
25 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Fitness Walk0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Front Dumbbell Raises20 lbs.1560
20 lbs.1260
20 lbs.1060
Lateral Cable Raises50 lbs.1560
50 lbs.1260
50 lbs.1060
Dumbbell Cross Punch20 lbs.1560
20 lbs.1260
20 lbs.1060
Calves
Standing Calf Raises-1060
-1060
-1060
Calf Presses100 lbs.1060
100 lbs.1060
100 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-

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