STRENGTH AND CARDIO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Rhinohutch on February 02, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press120 lbs.12120
130 lbs.10120
140 lbs.8120
150 lbs.6120
Barbell Bench Press135 lbs.12120
165 lbs.8120
180 lbs.6120
190 lbs.5120
Cable Crossovers40 lbs.10120
40 lbs.8120
50 lbs.6120
60 lbs.5120
Pec Deck Flyes70 lbs.10120
70 lbs.10120
70 lbs.10120
70 lbs.10120
Back
Wide-Grip Front Pulldowns110 lbs.12120
115 lbs.10120
130 lbs.8120
135 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows100 lbs.12120
115 lbs.10120
125 lbs.8120
140 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls25 lbs.12120
30 lbs.10120
35 lbs.6120
45 lbs.5120
EZ Curl Bar Curls55 lbs.12120
75 lbs.8120
85 lbs.6120
90 lbs.5120
Standing Barbell Curls75 lbs.10120
75 lbs.10120
75 lbs.10120
75 lbs.10120
Triceps
Triceps Cable Pushdowns50 lbs.12120
60 lbs.10120
65 lbs.8120
75 lbs.6120
Close-Grip Bench Press105 lbs.12120
115 lbs.8120
125 lbs.8120
135 lbs.6120
Triceps Parallel-Bar Dips-15120
-15120
-15120
-15120
Forearms
Weight Roll-Ups10 lbs.260
10 lbs.260
10 lbs.260
Barbell Wrist Curls45 lbs.2060
45 lbs.2060
45 lbs.2060
Barbell Reverse Wrist Curls20 lbs.2060
20 lbs.2060
20 lbs.2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.