BASIC STRENGTH AND 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:

stellarfellar on January 17, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
	-	-	30
	-	-	30
Weighted Crunch	-	-	30
	-	-	30
	-	-	30
Dumbbell Crunches	-	-	30
	-	-	30
	-	-	30
Figure Eight Crunches	-	-	30
	-	-	30
	-	-	30
Bear Crunch	-	-	30
	-	-	30
	-	-	30
Shoulders
Twisting Dumbbell Shoulder Press	-	-	60
	-	-	60
	-	-	60
Dumbbell Arnold Shoulder Press	-	-	60
	-	-	60
	-	-	60
Thighs
Split Squat with Shoulder Press	-	-	60
	-	-	60
	-	-	60
Shoulders
Single-Arm Lateral Shoulder Raise	-	-	60
	-	-	60
	-	-	60
Seated Dumbbell Press	-	-	60
	-	-	60
	-	-	60
Trapezius
Dumbbell Shrugs	-	-	60
	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	20	-
	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Barbell One-Arm Biceps Curl	30 lbs.	10	60
	35 lbs.	10	60
	40 lbs.	10	60
Standing Barbell Curls	30 lbs.	10	60
	35 lbs.	10	60
	40 lbs.	10	60
Concentration Curls	25 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Triceps Bench Dips	-	-	60
	-	-	60
	-	-	60
Dumbbell Triceps Press	20 lbs.	10	60
	25 lbs.	10	60
	30 lbs.	10	60
Chest
Pushups	-	-	60
Elevated Push Ups	-	-	60
Barbell Bench Press	-	10	60
	-	15	60
	-	20	60
Incline Barbell Bench Press: Speed	-	10	60
	-	15	60
	-	20	60
Dumbbell Chest Press: Alternating	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Beach Jog/Walk	0 miles	30	-
Upright Stationary Bike	0 miles	15	-

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