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.
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Body Parts:
Shoulders, Chest
Description
General strength and cardio fitness
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Shoulders |
Machine Rear Deltoid Extensions | 105 lbs. | 10 | 60 |
| 105 lbs. | 10 | 60 |
| 105 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
Machine Shoulder Press | 60 lbs. | 10 | 60 |
| 60 lbs. | 10 | 60 |
| 60 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 65 lbs. | 10 | 60 |
| 65 lbs. | 10 | 60 |
| 65 lbs. | 10 | 60 |
| 40 lbs. | 10 | 60 |
| 40 lbs. | 10 | 60 |
| 40 lbs. | 10 | 60 |
Chest |
Machine Chest Press | 80 lbs. | 10 | 60 |
| 80 lbs. | 10 | 60 |
| 80 lbs. | 10 | 60 |
| 80 lbs. | 10 | 60 |
| 80 lbs. | 10 | 60 |
| 80 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
Machine Incline Chest Press | 60 lbs. | 10 | 60 |
| 60 lbs. | 10 | 60 |
| 60 lbs. | 10 | 60 |
Shoulders |
Machine Lateral Raises | 65 lbs. | 10 | 60 |
| 65 lbs. | 10 | 60 |
| 65 lbs. | 10 | 60 |