CARDIO/STRENGTH/YOGA

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:
dmainsman on January 26, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Shoulders, Trapezius, Triceps, Abs, Back, Thighs, Chest, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press60 lbs.1290
60 lbs.1290
60 lbs.1290
Seated Dumbbell Press25 lbs.1290
25 lbs.1290
25 lbs.1290
Trapezius
Barbell Upright Rows45 lbs.1090
45 lbs.1090
45 lbs.1090
Triceps
Lying Triceps Extensions45 lbs.1290
45 lbs.1290
45 lbs.1290
Triceps Parallel-Bar Dips-max60
-max60
-max60
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Triceps
One-Arm Dumbbell Kickbacks20 lbs.1260
20 lbs.1260
20 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running2.250 miles25-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Ball Crunches-2530
-2530
-2530
Back
Cleans60 lbs.8120
60 lbs.8120
60 lbs.8120
One-Arm Dumbbell Bent-Over Rows30 lbs.1090
30 lbs.1090
30 lbs.1090
Bent-Over Barbell Rows50 lbs.1090
50 lbs.1090
50 lbs.1090
Barbell Suitcase Deadlift30 lbs.1060
30 lbs.1060
30 lbs.1060
Dumbbell Pullovers20 lbs.1060
20 lbs.1060
20 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running3.500 miles45-

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