DBFC CARDIO #2 SPLIT MON & THUR

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:

JoeCap32572 on December 20, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Triceps, Biceps, Calves, Thighs, Abs

Description

Part 1 of Split Routein. To be done on Monday & Thursday

Increase resistence or program on Encumbent bike or Eliptcial

Team this routein with DBC #1 Strenght SPLIT Tu & Fr

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Workout Routine Sample

Day 191

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	40 lbs.	15	30
	40 lbs.	15	60
Back
Wide-Grip Front Pulldowns	75 lbs.	15	30
	75 lbs.	15	60
Triceps
Triceps Cable Pushdowns	55 lbs.	15	30
	55 lbs.	15	60
Biceps
Cable Curls	35 lbs.	15	30
	35 lbs.	15	60
Calves
Standing Calf Raises	100 lbs.	20	30
	100 lbs.	20	60
Thighs
Leg Extensions	60 lbs.	15	30
	60 lbs.	15	60
Angled Leg Press	50 lbs.	20	30
	50 lbs.	20	60
Abs
Seated Barbell Oblique Twists	-	15	30
	-	15	60
Dumbbell Side Bends	5 lbs.	15	30
	5 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	7.050 miles	0	-

Day 211

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	40 lbs.	15	30
	40 lbs.	15	60
Back
Wide-Grip Front Pulldowns	75 lbs.	15	30
	75 lbs.	15	60
Triceps
Triceps Cable Pushdowns	55 lbs.	15	30
	55 lbs.	15	60
Biceps
Cable Curls	35 lbs.	15	30
	35 lbs.	15	60
Calves
Standing Calf Raises	100 lbs.	20	30
	100 lbs.	20	60
Thighs
Leg Extensions	60 lbs.	15	30
	60 lbs.	15	60
Angled Leg Press	50 lbs.	20	30
	50 lbs.	20	60
Abs
Seated Barbell Oblique Twists	-	15	30
	-	15	60
Dumbbell Side Bends	5 lbs.	15	30
	5 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	7.050 miles	0	-

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