CARDIO AND TRENGHT

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:

carl11 on September 14, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	270 lbs.	-	60
	270 lbs.	-	60
	270 lbs.	-	60
	270 lbs.	-	60
Incline Dumbbell Press	75 lbs.	-	60
	75 lbs.	-	60
	75 lbs.	-	60
	75 lbs.	-	60
Dumbbell Chest Press: Alternating	55 lbs.	-	60
	55 lbs.	-	60
	55 lbs.	-	60
	55 lbs.	-	60
Triceps
Dumbbell Triceps Press	55 lbs.	-	60
	55 lbs.	-	60
	55 lbs.	-	60
	55 lbs.	-	60
Rope Extensions	100 lbs.	-	60
	100 lbs.	-	60
	100 lbs.	-	60
	100 lbs.	-	60
Triceps Parallel-Bar Dips	-	-	60
	-	-	60
	-	-	60
	-	-	60
Forearms
Dumbbell Reverse Wrist Curls	25 lbs.	-	60
	25 lbs.	-	60
	25 lbs.	-	60
	25 lbs.	-	60
Dumbbell Wrist Curls	40 lbs.	-	60
	40 lbs.	-	60
	40 lbs.	-	60
	40 lbs.	-	60
Abs
Side Crunches	-	-	30
	-	-	30
Bicycle Crunches	-	-	30
Leg Raises	-	-	30
Sit-Ups	-	-	30

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	330 lbs.	-	60
	330 lbs.	-	60
	330 lbs.	-	60
	330 lbs.	-	60
Leg Extensions	140 lbs.	-	60
	140 lbs.	-	60
	140 lbs.	-	60
	140 lbs.	-	60
Seated Machine Leg Press	200 lbs.	-	60
	200 lbs.	-	60
	200 lbs.	-	60
	200 lbs.	-	60
Calves
Seated Calf Raises	125 lbs.	-	60
	125 lbs.	-	60
	125 lbs.	-	60
	125 lbs.	-	60
Standing Calf Raises	380 lbs.	-	60
	380 lbs.	-	60
	380 lbs.	-	60
	380 lbs.	-	60
Biceps
Standing Dumbbell Curls	65 lbs.	-	60
	65 lbs.	-	60
	65 lbs.	-	60
	65 lbs.	-	60
Barbell Preacher Curls	100 lbs.	-	60
	100 lbs.	-	60
	100 lbs.	-	60
	100 lbs.	-	60
Concentration Curls	40 lbs.	-	60
	40 lbs.	-	60
	40 lbs.	-	60
	40 lbs.	-	60
Abs
Side Crunches	-	-	30
	-	-	30
Bicycle Crunches	-	-	30
Leg Raises	-	-	30
Sit-Ups	-	-	30

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

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