4 D/WK STRENGTH&CARDIO

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:
cincygrrl1979 on June 04, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Back, Abs, Lower Back, Shoulders, Biceps, Thighs, Calves
Description
increase wt each week

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press-2060
-1560
Dumbbell Flyes-2060
-2060
-1560
Triceps
One-Arm Dumbbell Kickbacks-2060
-2060
Rope Extensions-2060
-2060
Back
Cross-Bench Dumbbell Pullovers-2060
-2060
Reverse Fly-1560
-1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Dumbbell Side Bends-2030
Bench Knee Tucks-2030
Lower Back
Back Extensions-2060
Shoulders
Standing Dumbbell Flyes-2060
-1560
-1260
Standing Dumbbell Press-2060
-1560
Biceps
Concentration Curls-2060
-2060
-1560
EZ Curl Bar Curls-2060
-1560

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