LARSONMM BASIC CARDIO AND STRENGTH

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:

Larsonmm on July 31, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Description

My basic workout plan for 2 day intervals.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	50 lbs.	15	30
	50 lbs.	15	30
	50 lbs.	15	30
Back
Seated Cable Pulldowns	70 lbs.	15	30
	70 lbs.	15	30
	70 lbs.	15	30
Shoulders
Machine Lateral Raises	30 lbs.	15	30
	30 lbs.	15	30
	30 lbs.	15	30
Biceps
Seated Curls	35 lbs.	15	30
	35 lbs.	15	30
	35 lbs.	15	30
Triceps
Machine Triceps Extensions	35 lbs.	15	30
	35 lbs.	15	30
	35 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	65 lbs.	15	30
	65 lbs.	15	30
	65 lbs.	15	30
Seated Leg Curls	65 lbs.	15	30
	65 lbs.	15	30
	65 lbs.	15	30
Seated Machine Leg Press	100 lbs.	15	30
	100 lbs.	15	30
	100 lbs.	15	30
Abs
Sit-Ups	-	15	30
	-	15	30
	-	15	30
Swiss Ball Back Extension	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3 miles	30	-

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