CARL CARD/STREN

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:

cchriste on January 12, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Lower Back, Chest, Biceps, Abs, Shoulders

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Back Extensions	-	15	60
	-	15	60
Chest
Barbell Bench Press	40 lbs.	20	60
	40 lbs.	20	60
Dumbbell Flyes	15 lbs.	20	60
	15 lbs.	20	60
Biceps
Barbell Preacher Curls	40 lbs.	15	60
	40 lbs.	15	60
Abs
Roman Chair Sit-Ups	-	25	30
	-	25	30
Shoulders
Seated Barbell Front Press	40 lbs.	10	60
	40 lbs.	20	60
Seated Behind-The-Neck Press	40 lbs.	10	60
	40 lbs.	10	60
Standing Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	3.000 miles	30	-

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