5 DAY CARDIO AND STRENGTH WEIGHT LOSS

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:

lachow on April 11, 2011

Users:

14 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Back, Biceps, Abs, Shoulders, Thighs, Calves

Description

Great for Fat burning and strength building at the same time. Work up to the number of days per week by doing 1 day of chest, 2 days off, 1 day of back, 2 days off and then legs, 2 days off.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	170 lbs.	6	60
	150 lbs.	9	60
	130 lbs.	12	60
	110 lbs.	12	60
Pec Deck Flyes	90 lbs.	20	60
	90 lbs.	20	60
	90 lbs.	20	60
Back
Dumbbell Pullovers	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Biceps
Standing Barbell Curls	60 lbs.	9	60
	50 lbs.	12	60
	40 lbs.	15	60
	30 lbs.	15	60
Abs
Machine Crunches	65 lbs.	20	30
	65 lbs.	20	30
	65 lbs.	20	30
	65 lbs.	20	30
	65 lbs.	20	30
Dumbbell Side Bends	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
Machine Side Twists	120 lbs.	20	30
	120 lbs.	20	30
	120 lbs.	20	30
	120 lbs.	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	5	-
Elliptical Trainer	0.000 miles	6	-
Recumbent Stationary Bike	0.000 miles	20	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	150 lbs.	15	60
	150 lbs.	15	60
	150 lbs.	15	60
Reverse Fly	110 lbs.	20	60
	110 lbs.	20	60
	110 lbs.	20	60
Wide-Grip Behind-The-Neck Pulldowns	120 lbs.	15	60
	120 lbs.	15	60
	120 lbs.	15	60
Lat Pulldown with Neutral Grip	120 lbs.	15	60
	120 lbs.	15	60
	120 lbs.	15	60
Shoulders
Machine Shoulder Press	110 lbs.	15	60
	110 lbs.	15	60
	110 lbs.	15	60
Machine Lateral Raises	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	15	60
Abs
Machine Crunches	65 lbs.	20	30
	65 lbs.	20	30
	65 lbs.	20	30
	65 lbs.	20	30
	65 lbs.	20	30
Dumbbell Side Bends	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
Machine Side Twists	120 lbs.	20	30
	120 lbs.	20	30
	120 lbs.	20	30
	120 lbs.	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0.000 miles	5	-
Elliptical Trainer	0.000 miles	6	-
Recumbent Stationary Bike	0.000 miles	20	-

Workout routine comments

This work out is very intense once ramped up. Make sure you adjust the weight to your abilities.

lachow

June 15, 2011 at 12:06pm

Other People using this workout program

mamacip
64 F

epenick44
47 M

astevn
30 F

SaBrinaMacon-Rp
51 F

MoniqueJohnson
54 F