5 X 5 + MKS

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:

strinmk on August 13, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Chest, Back, Shoulders, Lower Back

Workout Length:

14 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	2 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	45 lbs.	5	30
	45 lbs.	5	30
	135 lbs.	5	60
	135 lbs.	5	60
	135 lbs.	5	60
	135 lbs.	5	60
	135 lbs.	5	60
Chest
Barbell Bench Press	45 lbs.	5	30
	45 lbs.	5	30
	135 lbs.	5	60
	135 lbs.	5	60
	135 lbs.	5	60
	135 lbs.	5	60
	135 lbs.	5	60
Back
Machine Seated Rows	40 lbs.	5	30
	40 lbs.	5	30
	80 lbs.	5	60
	80 lbs.	5	60
	80 lbs.	5	60
	80 lbs.	5	60
	80 lbs.	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	10 miles	34	-

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