CARDIO/STR

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:

WhycantI on March 13, 2010

Users:

1 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Tags:

cardio

Description

A small nice workout

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Curl Bar Curls	75 lbs.	15	60
	75 lbs.	12	60
	75 lbs.	10	60
	75 lbs.	10	60
Prone Dumbbell Curl	75 lbs.	15	60
	75 lbs.	12	60
	75 lbs.	10	60
	75 lbs.	10	60
Triceps
Lying Triceps Extensions	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	8	60
	60 lbs.	8	60
Back
Close-Grip Pulldowns	175 lbs.	15	60
	175 lbs.	12	60
	175 lbs.	10	60
	175 lbs.	10	60
Seated Cable Rows	120 lbs.	15	60
	120 lbs.	12	60
	120 lbs.	10	60
	120 lbs.	10	60
Chest
Dumbbell Bench Press	75 lbs.	15	60
	75 lbs.	12	60
	75 lbs.	10	60
	75 lbs.	10	60
Shoulders
Front Dumbbell Raises	20 lbs.	15	60
	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	10	60
Trapezius
Barbell Shrugs	120 lbs.	15	60
	120 lbs.	12	60
	120 lbs.	10	60
	120 lbs.	10	60
Calves
Seated Calf Raises	90 lbs.	15	60
	90 lbs.	12	60
	90 lbs.	10	60
	90 lbs.	10	60
Standing Calf Raises	25 lbs.	15	60
	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
EZ Curl Bar Curls	75 lbs.	15	60
	75 lbs.	12	60
	75 lbs.	10	60
	75 lbs.	10	60
Prone Dumbbell Curl	75 lbs.	15	60
	75 lbs.	12	60
	75 lbs.	10	60
	75 lbs.	10	60
Triceps
Triceps Cable Pushdowns	120 lbs.	15	60
	120 lbs.	12	60
	120 lbs.	10	60
	120 lbs.	10	60
Back
Close-Grip Pulldowns	175 lbs.	15	60
	175 lbs.	12	60
	175 lbs.	10	60
	175 lbs.	10	60
Seated Cable Rows	120 lbs.	15	60
	120 lbs.	12	60
	120 lbs.	10	60
	120 lbs.	10	60
Chest
Barbell Bench Press	150 lbs.	15	60
	150 lbs.	12	60
	150 lbs.	10	60
	150 lbs.	10	60
Dumbbell Bench Press	75 lbs.	15	60
	75 lbs.	12	60
	75 lbs.	10	60
	75 lbs.	10	60
Incline Dumbbell Press	75 lbs.	15	60
	75 lbs.	12	60
	75 lbs.	10	60
	75 lbs.	10	60
Machine Chest Press	150 lbs.	15	60
	150 lbs.	12	60
	150 lbs.	10	60
	150 lbs.	10	60
Machine Incline Chest Press	130 lbs.	15	60
	130 lbs.	12	60
	130 lbs.	10	60
	130 lbs.	10	60
Shoulders
Front Dumbbell Raises	20 lbs.	15	60
	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	10	60
Machine Shoulder Press	70 lbs.	15	60
	70 lbs.	12	60
	70 lbs.	10	60
	70 lbs.	10	60
Trapezius
Barbell Shrugs	120 lbs.	15	60
	120 lbs.	12	60
	120 lbs.	10	60
	120 lbs.	10	60
Abs
Crunches	-	15	30
	-	15	30
	-	15	30
Dumbbell Side Bends	35 lbs.	15	30
	35 lbs.	15	30
	35 lbs.	15	30
Hanging Knee Tucks	-	15	30
	-	15	30
	-	15	30
Hanging Leg Raises	-	15	30
	-	15	30
	-	15	30
Calves
Seated Calf Raises	90 lbs.	15	60
	90 lbs.	12	60
	90 lbs.	10	60
	90 lbs.	10	60
Standing Calf Raises	25 lbs.	15	60
	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	10	60
Thighs
Angled Leg Press (toes pointed in)	180 lbs.	15	60
	180 lbs.	12	60
	180 lbs.	10	60
	180 lbs.	10	60
Angled Leg Press (toes pointed out)	180 lbs.	15	60
	180 lbs.	12	60
	180 lbs.	10	60
	180 lbs.	10	60
Lying Leg Curls	90 lbs.	15	60
	90 lbs.	12	60
	90 lbs.	10	60
	90 lbs.	10	60
Lower Back
Deadlifts	95 lbs.	15	60
	95 lbs.	12	60
	95 lbs.	10	60
	95 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Workout routine comments

No comments have been posted yet.

CARDIO/STR

Workout Routine Sample

Workout routine comments

Other People using this workout program