INTERVAL-STRENGH-CARDIO

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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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Created By:

labbeje on September 16, 2013

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Forearms, Triceps, Thighs, Chest, Back, Shoulders, Trapezius

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Tags:

bicep-tricep, tight, chest, back, shoulder

Description

On each workout day start with 10 min. of treadmill to heat up general muscles.

Follow with first strengh exercice, after the 3 sets, rush to the next cardio for 5 mins, then rush to the next strengh exercice followed by the next cardio exercice, and so on...

On alternate cardio exercice proceed with intervals 30 sec give everything then relax for the next 30 seconds...and so on for the full 5 min.

After the last strengh exercice, cool down with streching on worked body part.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Dumbbell Curls	-	15	30
	-	12	30
	-	10	30
EZ Bar Curls with Wide Grip	-	15	30
	-	12	30
	-	10	30
Forearms
Dumbbell Reverse Wrist Curls	-	15	30
	-	12	30
	-	10	30
Triceps
Triceps Cable Pushdowns	-	15	30
	-	12	30
	-	10	30
Lying Triceps Extensions	-	15	30
	-	12	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0 miles	10	-
Stair Master	0 miles	5	-
Upright Stationary Bike	0 miles	5	-
Elliptical Trainer	0 miles	5	-
Treadmill Walk: Incline 5%	0 miles	5	-
Recumbent Stationary Bike	0 miles	5	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	-	15	30
	-	12	30
	-	10	30
Seated Leg Curls	-	15	30
	-	12	30
	-	10	30
Standing Leg Press	-	15	30
	-	12	30
	-	10	30
Angled Leg Press	-	15	30
	-	12	30
	-	10	30
	-	15	30
	-	12	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0 miles	10	-
Stair Master	0 miles	5	-
Upright Stationary Bike	0 miles	5	-
Elliptical Trainer	0 miles	5	-
Treadmill Walk: Incline 5%	0 miles	5	-
Recumbent Stationary Bike	0 miles	5	-

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INTERVAL-STRENGH-CARDIO

Workout Routine Sample

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