STRENGTH & HONOR

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:

phouston on April 04, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back

Workout Length:

6 days

Workout Days:

No preference

Tags:

rowing, ass kick, weight loss., strength, cardio, fitness

Description

As a rower I like to combine strength training with lots of cardio. These are some of the workouts I like best. Enjoy!

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Barbell Bench Press	35 lbs.	12	60
	40 lbs.	10	60
	45 lbs.	8	60
	50 lbs.	6	60
Pushups	-	20	60
	-	20	60
	-	20	60
Pushups: Wide-Grip	-	20	60
	-	20	60
	-	20	60
Back
One-Arm Dumbbell Bent-Over Rows	30 lbs.	10	60
	35 lbs.	8	60
	40 lbs.	6	60
Wide-Grip Front Pulldowns	-	12	60
	-	12	60
	-	12	60
Machine Seated Rows	-	20	60
	-	12	60
	-	12	60
Reverse Fly	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	1 miles	9	-

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