DBFC STRENGTH & CARDIO #1 TUE & FRI

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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Rating:
 Unrated
Created By:
JoeCap32572 on December 20, 2013
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Triceps, Biceps, Calves, Thighs, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press30 lbs.1530
30 lbs.1560
Back
Wide-Grip Front Pulldowns85 lbs.1530
85 lbs.1560
Triceps
Triceps Cable Pushdowns50 lbs.1530
50 lbs.1560
Biceps
Cable Curls35 lbs.1530
40 lbs.1560
Calves
Standing Calf Raises-2030
-2060
Thighs
Leg Extensions55 lbs.2030
65 lbs.2060
Lying Leg Curls50 lbs.1530
60 lbs.1560
Angled Leg Press110 lbs.1530
110 lbs.1560
Abs
Russian Twist with Overhead Press8 lbs.1530
8 lbs.1560
Dumbbell Side Bends15 lbs.4030
15 lbs.4060
Crunches-2030
-2060
Leg Raises-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike4.640 miles25-
Elliptical Trainer0.000 miles0-

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