ENDURANCE / CARDIO

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:

need on March 01, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Expert

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	205 lbs.	10	60
	225 lbs.	10	60
	225 lbs.	10	60
Incline Barbell Bench Press: Speed	150 lbs.	15	60
	150 lbs.	15	60
	150 lbs.	15	60
Cable Crossovers	60 lbs.	10	60
	60 lbs.	10	60
Triceps
One-Arm Dumbbell Extensions	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Rope Extensions	170 lbs.	10	60
	170 lbs.	10	60
	170 lbs.	10	60
	170 lbs.	10	60
Abs
Hanging Knee Tucks	-	25	25
Flutter Kicks	-	25	20
Bicycle Crunches	-	75	15
	-	75	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Chinup	-	10	60
	-	10	60
	-	10	60
	-	10	60
Seated Cable Rows	150 lbs.	10	60
	170 lbs.	8	60
	170 lbs.	8	60
	170 lbs.	8	60
T-Bar Rows	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	50 lbs.	10	60
	55 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Cable Curls	160 lbs.	10	60
	160 lbs.	10	60
	160 lbs.	10	60
	160 lbs.	10	60
Seated Hammer Curls	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Abs
Hanging Leg Raises	-	25	25
Incline Sit-Ups	-	25	20
Side Crunches	-	75	15
	-	75	15

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need
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