CARDIO/WEIGHTS

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:

dmainsman on September 26, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Biceps, Forearms, Chest, Shoulders, Triceps

Description

Starting Poing

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	50 lbs.	10	60
	55 lbs.	8	60
	60 lbs.	6	60
	65 lbs.	4	60
Standing Alternate Dumbbell Curls	20 lbs.	10	60
	20 lbs.	8	60
	20 lbs.	6	60
Seated Hammer Curls	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Machine Preacher Curls	35 lbs.	12	90
	35 lbs.	12	90
	35 lbs.	12	90
Standing Barbell Reverse Curls	35 lbs.	10	60
	35 lbs.	10	60
Concentration Curls	10 lbs.	15	90
	10 lbs.	15	90
Forearms
Barbell Wrist Curls	35 lbs.	12	60
	40 lbs.	10	60
	45 lbs.	8	60
Barbell Reverse Wrist Curls	20 lbs.	12	60
	20 lbs.	10	60
	25 lbs.	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups: Rotation	-	50	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3.250 miles	45	-

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