CHEST, SHOULDER, & CARDIO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
MikeHessel
Rating:
 Rating: 5.0/5.0
Created By:
MikeHessel on November 22, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Shoulders, Chest
Description
General strength and cardio fitness

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Rear Deltoid Extensions105 lbs.1060
105 lbs.1060
105 lbs.1060
75 lbs.1060
75 lbs.1060
75 lbs.1060
Machine Shoulder Press60 lbs.1060
60 lbs.1060
60 lbs.1060
50 lbs.1060
50 lbs.1060
50 lbs.1060
70 lbs.1060
70 lbs.1060
70 lbs.1060
65 lbs.1060
65 lbs.1060
65 lbs.1060
40 lbs.1060
40 lbs.1060
40 lbs.1060
Chest
Machine Chest Press80 lbs.1060
80 lbs.1060
80 lbs.1060
80 lbs.1060
80 lbs.1060
80 lbs.1060
70 lbs.1060
70 lbs.1060
70 lbs.1060
Machine Incline Chest Press60 lbs.1060
60 lbs.1060
60 lbs.1060
Shoulders
Machine Lateral Raises65 lbs.1060
65 lbs.1060
65 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.800 miles10-
4.600 miles50-

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