HUNTERDON CARDIO REHAB

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:

wop1947 on February 18, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Biceps, Triceps, Chest, Lower Back, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	85 lbs.	22	30
	85 lbs.	17	30
	85 lbs.	12	30
Biceps
Machine Preacher Curls	57 lbs.	10	60
	57 lbs.	10	60
Triceps
Machine Triceps Extensions	77 lbs.	10	60
	77 lbs.	10	60
Chest
Seated Cable Chest Press	-	-	60
Machine Wide Fly	-	-	60
Lower Back
Machine Low Back Extensions	230 lbs.	20	60
	230 lbs.	20	60
Chest
Pec Deck Flyes	97 lbs.	12	60
	97 lbs.	12	60
Thighs
Seated Machine Leg Press	250 lbs.	27	60
	250 lbs.	17	60
	250 lbs.	12	60
Back
Seated Cable Rows	170 lbs.	12	60
	170 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 7%	2.520 miles	45	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	85 lbs.	22	30
	85 lbs.	17	30
	85 lbs.	12	30
Biceps
Machine Preacher Curls	57 lbs.	10	60
	57 lbs.	10	60
Triceps
Machine Triceps Extensions	77 lbs.	10	60
	77 lbs.	10	60
Chest
Seated Cable Chest Press	-	-	60
Machine Wide Fly	-	-	60
Lower Back
Machine Low Back Extensions	230 lbs.	20	60
	230 lbs.	20	60
Chest
Pec Deck Flyes	97 lbs.	12	60
	97 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 7%	2.520 miles	45	-

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