CARDIO & STRENGTH

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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Rating:
 Unrated
Created By:
bejondelo on January 30, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Back, Biceps, Forearms, Abs, Chest, Triceps, Thighs, Calves, Lower Back, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Close-Grip Pulldowns50 kg.860
50 kg.860
50 kg.860
50 kg.860
Wide-Grip Front Pulldowns43 kg.1160
43 kg.1160
43 kg.1160
Machine Pullovers23 kg.1360
23 kg.1360
Biceps
Standing Alternate Dumbbell Curls14 kg.860
14 kg.860
14 kg.860
Cable Curls27 kg.1160
27 kg.1160
27 kg.1160
Forearms
Dumbbell Wrist Curls11 kg.1060
11 kg.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press54 kg.860
54 kg.860
54 kg.860
54 kg.860
Pec Deck Flyes23 kg.1360
23 kg.1360
23 kg.1360
Machine Chest Press59 kg.1060
59 kg.1060
Triceps
Machine Triceps Extensions29 kg.860
29 kg.860
29 kg.860
Rope Extensions20 kg.1160
20 kg.1160
20 kg.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 km45-

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