HARD STRENGTH & CARDIO WORKOUT

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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:
 Rating: 5.0/5.0
Created By:
Blahahaha on January 05, 2010
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.

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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



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