8 WEEK 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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Created By:

rob_d_baker on June 10, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Lower Back, Chest, Forearms, Biceps, Triceps, Abs, Thighs, Shoulders, Calves, Trapezius

Workout Length:

56 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Back Extension: Plank Hold with Lift	-	40	30
	-	40	30
	-	40	30
	-	40	60
Back Extension: Ground	-	60	30
	-	60	30
	-	60	30
	-	60	60
Chest
Dumbbell Bench Press	70 lbs.	12	30
	70 lbs.	12	30
	50 lbs.	-	60
	50 lbs.	-	60
Back
Lying Bench Reverse Dumbbell Fly	40 lbs.	12	30
	40 lbs.	12	30
	20 lbs.	-	60
	20 lbs.	-	60
Chest
Dumbbell Flyes	60 lbs.	12	30
	60 lbs.	12	30
	40 lbs.	-	60
	40 lbs.	-	60
Back
Incline Bench Reverse Dumbbell Fly	40 lbs.	12	30
	40 lbs.	12	30
	20 lbs.	-	60
	20 lbs.	-	60
Chest
Incline Dumbbell Press	60 lbs.	12	30
	60 lbs.	12	30
	40 lbs.	-	60
	40 lbs.	-	60
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	12	60
	45 lbs.	12	60
	25 lbs.	-	60
	25 lbs.	-	60
Chest
Pushups	-	20	60
Back
Dumbbell High Pull	30 lbs.	12	60
	30 lbs.	12	60
	20 lbs.	-	60
	20 lbs.	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0 miles	25	-
Outdoor Running	0 miles	5	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Forearms
Dumbbell Wrist Curls	20 lbs.	12	30
	20 lbs.	12	30
	20 lbs.	12	30
	20 lbs.	12	30
Biceps
Standing Dumbbell Curls	60 lbs.	12	30
	60 lbs.	12	30
	40 lbs.	-	60
	40 lbs.	-	60
Triceps
One-Arm Dumbbell Kickbacks	30 lbs.	12	30
	30 lbs.	12	30
	20 lbs.	-	60
	20 lbs.	-	60
Forearms
Dumbbell Reverse Wrist Curls	20 lbs.	12	30
	20 lbs.	12	30
	20 lbs.	12	30
	20 lbs.	12	30
Biceps
Incline Dumbbell Curls	60 lbs.	12	30
	60 lbs.	12	30
	40 lbs.	12	60
	40 lbs.	12	60
Triceps
Supine Triceps Extensions	40 lbs.	12	30
	40 lbs.	12	30
	20 lbs.	-	60
	20 lbs.	-	60
Biceps
Standing Dumbbell Hammer Curls	50 lbs.	12	30
	50 lbs.	12	30
	40 lbs.	-	60
	40 lbs.	-	60
Triceps
Triceps Bench Dips	-	30	60
	-	30	60
	-	25	60
	-	20	60
Abs
Crunches	-	80	60
	-	80	60
Side Crunches	-	80	60
	-	80	60
Bicycle Crunches	-	60	60
	-	60	60
Flutter Kicks	-	60	60
	-	60	60
Dumbbell Side Bends	40 lbs.	12	60
	40 lbs.	12	60
Dumbbell Crunches	20 lbs.	30	60
	20 lbs.	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0 miles	25	-
Outdoor Running	0 miles	5	-

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