JIM'S STRENGTH+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:

ranger3691 on September 25, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Tags:

strength, cardio, Beginner

Description

just a basic routine i put together. please comment and let me know what you think!

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Shoulders
Seated Dumbbell Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Back
Seated Cable Rows	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Biceps
EZ Curl Bar Curls	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Calves
Standing Calf Raises	110 lbs.	10	60
Thighs
Leg Extensions	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Back
Seated Cable Pulldowns	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Lower Back
Back Extensions with Weight	25 lbs.	10	60
Abs
Bridge (Plank)	-	10	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	60	-
Swimming	0 miles	30	-

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