HARD STRENGTH & CARDIO WORKOUT

This workout has been deleted
This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Rating: 5.0/5.0
Created By:
Blahahaha on January 05, 2010
Users:
5 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Back, Chest, Shoulders, Trapezius, Forearms, Triceps, Biceps, Abs, Thighs, Calves
Tags:
strength, cardio, workout, Legs, Arms, body, intermediate, hard, nice
Description
Monday, Wednesday, and Friday, are strength days, where you will work on all parts of your body. Tuesday, Thursday, and Saturday, are cardio days, where you will warm-up-run through the first 10 minutes, run easy pace for 3 minutes, sprint 75% for 2 minutes, and so forth, after doing that 3 times, you run 2 miles.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Active Rest - Jog (RPE 2)0.000 miles0-
Medium Run0.000 miles0-
75% Max Sprint (RPE 5)0.000 miles0-
Medium Run0.000 miles0-
75% Max Sprint (RPE 5)0.000 miles0-
Long Run0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Pull Ups with L-Sit-max60
Chest
Pushups-2060
Shoulders
Barbell Push Press50 lbs.1060
55 lbs.860
60 lbs.660
55 lbs.860
50 lbs.1060
45 lbs.1260
Trapezius
Dumbbell Shrugs20 lbs.1060
Forearms
Barbell Wrist Curls10 lbs.2060
Triceps
One-Arm Dumbbell Extensions45 lbs.1060
40 lbs.860
35 lbs.660
Biceps
Barbell One-Arm Biceps Curl10 lbs.1060
15 lbs.860
20 lbs.760
25 lbs.560
20 lbs.660
15 lbs.1060
10 lbs.-60
Abs
Crunches-2030
Sit-Ups-2030
Side-Ups-2030
Thighs
Barbell Squats100 lbs.1060
Calves
Standing Barbell Calf Raises--60

Workout routine comments

Cardio section got messed up, here are the values : Active Rest - Jog (RPE 2) - 10 minutes Medium Run - 3 minutes 75% Max Sprint (RPE 5) - 2 minutes Medium Run - 3 minutes 75% Max Sprint (RPE 5) - 2 minutes Long Run - 2 miles
 
January 5, 2010 at 6:07am



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
Diet & Nutrition
Workout & Fitness
Fitness Programs
Exercises
Weight Loss
Calories Burned
Calculators, Recipes & More
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.