STRENGTH & CARDIO WORKOUT

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:

iamtheratio on March 13, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	-	15	60
	-	15	60
	-	15	60
Pushups	-	20	60
	-	15	60
	-	10	60
Incline Dumbbell Flyes	-	15	60
	-	15	60
	-	15	60
Decline Barbell Press	-	15	60
	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	-	15	60
	-	15	60
	-	15	60
One-Arm Dumbbell Kickbacks	-	15	60
	-	15	60
	-	15	60
Triceps Bench Dips	-	20	60
	-	15	60
	-	10	60
Superband Overhead Triceps Extension	-	15	60
	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	-	15	60
	-	15	60
	-	15	60
Lat Pulldown with Neutral Grip	-	15	60
	-	15	60
T-Bar Rows	-	15	60
	-	15	60
	-	15	60
Wide-Grip Front Pulldowns	-	15	60
	-	15	60
Close-Grip Pulldowns	-	15	60
	-	15	60
Biceps
Barbell Preacher Curls	-	15	60
	-	15	60
	-	15	60
Standing Hammer Curls	-	15	60
	-	15	60
	-	15	60
Incline Dumbbell Curls	-	15	60
	-	15	60
	-	15	60
Concentration Curls	-	15	60
	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-

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