RUNNING/STRENGTH COMBO

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:

LLVC87 on February 04, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	80 lbs.	3	60
	70 lbs.	6	60
	60 lbs.	9	60
	60 lbs.	12	60
Pec Deck Flyes	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Incline Dumbbell Press	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0 miles	0	-
Treadmill: 3.5mph Varied Incline	2 miles	30	-
Precor Elliptical EF 546 Machine	0 miles	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	25 lbs.	6	60
	25 lbs.	6	60
	25 lbs.	9	60
	20 lbs.	12	60
Lower Back
Machine Low Back Extensions	130 lbs.	20	60
	130 lbs.	20	60
	130 lbs.	20	60
	130 lbs.	20	60
	130 lbs.	20	60
Back
Wide-Grip Front Pulldowns	65 lbs.	9	60
	65 lbs.	9	60
	65 lbs.	9	60
Shoulders
Machine Lateral Raises	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Back
Bent-Over Barbell Rows	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Shoulders
Seated Dumbbell Press	40 lbs.	9	60
	40 lbs.	9	60
	40 lbs.	9	60
Triceps
Machine Triceps Dips	5 lbs.	20	60
	5 lbs.	20	60
	5 lbs.	20	60
Back
Reverse Fly	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0 miles	0	-
Treadmill: 3.5mph Varied Incline	2 miles	30	-
Precor Elliptical EF 546 Machine	0 miles	0	-

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