5 DAY CARDIO AND STRENGTH WEIGHT LOSS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lachow
Rating:
 Rating: 4.0/5.0
Created By:
lachow on April 11, 2011
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.

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press170 lbs.660
150 lbs.960
130 lbs.1260
110 lbs.1260
Pec Deck Flyes90 lbs.2060
90 lbs.2060
90 lbs.2060
Back
Dumbbell Pullovers50 lbs.2060
50 lbs.2060
50 lbs.2060
50 lbs.2060
Biceps
Standing Barbell Curls60 lbs.960
50 lbs.1260
40 lbs.1560
30 lbs.1560
Abs
Machine Crunches65 lbs.2030
65 lbs.2030
65 lbs.2030
65 lbs.2030
65 lbs.2030
Dumbbell Side Bends20 lbs.2030
20 lbs.2030
20 lbs.2030
20 lbs.2030
Machine Side Twists120 lbs.2030
120 lbs.2030
120 lbs.2030
120 lbs.2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Walking (steps/day)0.000 miles5
Elliptical Trainer0.000 miles6
Recumbent Stationary Bike0.000 miles20
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Machine Seated Rows150 lbs.1560
150 lbs.1560
150 lbs.1560
Reverse Fly110 lbs.2060
110 lbs.2060
110 lbs.2060
Wide-Grip Behind-The-Neck Pulldowns120 lbs.1560
120 lbs.1560
120 lbs.1560
Lat Pulldown with Neutral Grip120 lbs.1560
120 lbs.1560
120 lbs.1560
Shoulders
Machine Shoulder Press110 lbs.1560
110 lbs.1560
110 lbs.1560
Machine Lateral Raises90 lbs.1560
90 lbs.1560
90 lbs.1560
Abs
Machine Crunches65 lbs.2030
65 lbs.2030
65 lbs.2030
65 lbs.2030
65 lbs.2030
Dumbbell Side Bends20 lbs.2030
20 lbs.2030
20 lbs.2030
20 lbs.2030
Machine Side Twists120 lbs.2030
120 lbs.2030
120 lbs.2030
120 lbs.2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Walking (steps/day)0.000 miles5
Elliptical Trainer0.000 miles6
Recumbent Stationary Bike0.000 miles20

Workout routine comments

This work out is very intense once ramped up. Make sure you adjust the weight to your abilities.
 
June 15, 2011 at 12:06pm



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